WEEK 4 – DAY 6

Exercise 1 – Hand Walkouts


  1. Stand with your feet hip-width apart.
  2. Bend over and place your hands on the floor just in front of your feet.
  3. Shift weight onto your hands and begin to walk them forward.
  4. Brace your core, squeeze your glutes, and keep a flat back as you walk.
  5. Walk out until your hands are beneath your head. Your body should form a straight line from your shoulders to your feet.
  6. Reverse direction back to starting position.

Exercise 2 – Squats


  1. Stand with your feet shoulder width apart and feet forward.
  2. Begin the movement by flexing your knees and hips, sitting back with your hips.
  3. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

Exercise 3 – Push Ups


  1. Begin on your hands and knees with your hands underneath your shoulders but slightly wider than your shoulders.
  2. Come onto the balls of your feet and the heels of your hands, and then walk the feet back until you’re in the plank position.
  3. Keep your hips lifted to avoid the lower back bowing so your stomach is towards the ground.
  4. Begin to bend your elbows, lowering your body in one solid piece down towards the floor.
  5. Your elbows will bend out to the side, not behind you.
  6. Keep your abdominal and leg muscles engaged throughout the entire movement.
  7. Your head should stay in line with your spine; not droop.
  8. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position.
  9. Push through the heels of your hands in order to return to the starting position.

Exercise 4 – Crunches


  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Place your hands behind your head so your thumbs are behind your ears.
  3. Don’t lace your fingers together. Hold your elbows out to the sides but rounded slightly in.
  4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
  5. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
  6. Hold for a moment at the top of the movement and then lower slowly back down.

WEEK 4 – DAY 6



Breakfast smoothie

1 scoop of protein powder (vanilla or banana flavour)

600-800 MLS of water

1 ripe banana

1 tbsp of almond butter

1 cup of frozen strawberries

3-5 drops of unflavored chlorophyll drops

2-5 drops of natural vanilla sweetener drops (depending on how sweet you like it!)

1/2 cups of organic oats


Combine all ingredients into a blender for 1 minute or until completely blended.

Serve immediately.

Morning Snack

Almond butter stuffed dates

2 medjool dates

2 tsp almond butter


Sea salt

Halve the dates and remove the pit. Fill each half with almond butter and sprinkle with cinnamon and sea salt.


Easy tuna salad

1 tin of tuna in springwater, drained

1 lebanese cucumber, diced

1 small red capsium, diced

¼ red onion, finely diced

5 cherry tomatoes, halved

Dash of balsamic vinegar

Sea salt and pepper to taste

Combine all ingredients into a bowl and mix together. Serve immediately.

Afternoon Snack

1 handful of cherry tomatoes

Wash produce

Serve immediately


Cashew chicken stir fry

1 clove garlic

½ tsp minced ginger

1 cup of broccoli

1 cup of snow peas

1 cup of green capsicum stir fried

2 tbsp of tamari

¼ cup cashews

1 tbsp sesame oil

Salt and pepper


In a large skillet over medium heat, drizzle the sesame oil and add chicken.

Season with salt and pepper and sauté until lightly browned, about 4 to 5 minutes. Add the garlic and ginger and sauté for about 30 seconds, mixing it with the chicken.

Combine the broccoli, snow peas and capsicum and add the tamari. Cook for 3-5 minutes so the veggies are cooked but still slightly crunchy. Add the cashews for about 30 seconds and then remove from heat and transfer to a bowl. Serve and enjoy