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Squat Workout



Plan Three


Build Your Own Plan!

Must include #1 and #2 then you pick the rest!

1. Drink water daily 

2. Drink ketones daily 

3. Skip one meal a day 

4. Food choices - keto, low carb or you choose! 

5. Exercise 

6. Personal Development 

7. Cut out sugary drinks and alcohol 

Build Your Own Plan 



First calculate

how much water you should be drinking daily.


Track Water Daily

Top free apps to track water.

  • Daily water tracker

  • Hydro Coach 

  • WaterMinder

  • Water Drink Reminder

  • iHydrate 

  • Aqualert

  • Water Tracker 

  • Plant Nanny 


1. After you wake up 

Helps you remove toxins, clean urinary tract and activate your internal organs.

2. Before a meal 

Thirty minutes before a meal drink a glass of water for better digestion 

3. Before movement 

Drink water before any movement to help reduce dehydration 

4. 1 hour before bed  

Helps your organs rest and lowers risk of health problems that could happen at night. 

5. When you feel thirsty 

When ever you are thirsty grab water! 


1. Helps you shred fat 

2. Gives you healthy skin 

3. Helps fight infections 

4. Gets rid of body toxins

5. Helps with a healthy heart 

6. Prevents or helps with joint pains

7. Boosts energy 

8. Prevents constipation 

9. Reduces risk of cancer 

10. Improves productivty 


Drink Ketones



1. Pick your flavor

2. Fill shaker up with desired water. Ice is optional to enhance the flavor. 

3. Put in pack of ketones 

4. Shake them up and sip over 30 minutes. 

5. Shake up CHARGED in AM and CAFFEINE FREE in the PM about 7-8 hours apart

First two days please only drink half packs at a time. After the first two day switch to full packs 


Skip One Meal Daily

Choose either first meal of the day or last meal of the day. 

First Pick Your Meals

Are you going to skip breakfast or diner?

Track Your Fasting 

Please join our fasting app group!


First why would you skip dinner or breakfast?!? Skipping one meal a day AKA intermittent fasting is simply a pattern of eating. It’s not a diet plan, it’s just a conscious decision to skip meals, like breakfast, on purpose.

When you set your app up make sure to set up a 16 hour fasting window. 

You will eat within 8 hours of the day and not eat for 16 hours of the day. Ketones can be taken ANYTIME of the day. Seriously these are why I can actually do these fasting windows. 

If you decide to skip the first meal of the day then I would suggest eating your first meal around 11am and eating what your body needs until 7pm. At 7pm set your app for a 16 hour fast and start over tomorrow! 

If you decide to skip the last meal of the day then I would suggest eating your first meal around 9am and eating what your body needs until 4pm. At 4pm set your app for a 16 hour fast and start over tomorrow!

You can always adjust your hours. Just use the app and click start when you are ready. The important part is to have a minimum of 12 hours fasted daily if you choose this plan. 












1. One of the primary benefits of intermittent fasting is that it puts you in a fat burning state. In other words, fasting makes it more likely that you'll burn fat and not muscle. 

2. Listen to your body as to what you should be putting into it in those 8 hours of eating. Do you feel tired or drained after eating certain foods? I would suggest staying away from those.  

3. Make your life simple by picking the best times for you. IF makes life so SIMPLE! Only two meals a day! Freeing up some time to have the energy to focus on other things. 

4. Pairing skipping a meal with high intensity interval training 2-3 times a week will lead to faster fat loss and muscle gain. 

5. Try not to eat the same food everyday! Have fun and spice things up. 

and lastly.... perfection isn't what we are trying to achieve. We are just trying to change one day at a time for a better you.If you don't get this PERFECT the first time. It is okay! We have twenty one days together!






low carb



1. Count everything going into your mouth. This means counting carbs, sugars, fats, protein. The app I would suggest is Carb Manager. There is a fee with the app.


Calculate your Macros just so you have a good idea of where you should be at!

2. Choose to do LAZY keto or low carb. This means that you do not keep track of anything! (Food Freedom) You do not need any additional tools. 

First Pick Your Food

Keto or Low Carb?

Fasting Meal Plan 

Click here!

Kid Approved Keto

Click here!

Meal Plan Under $100

Click here!

Vegan Shopping Guide

Click here!

Click here!

Keto Guide

Click here!

Hidden Sugar List

Click here!

Low Carb Snack List

Click here!

Simply Keto

Shopping list

Blank meal plan



The goal.. not to kill yourself. The goal is to work harder everyday to be better. Not work for one day at an insane level and never try to workout again. Pace yourself. 



Pick your workout days. Make sure to have a day off or a casual day of movement. 

1. Cardio Only 

2.  Weight Lifting Only 

3. HIIT Only (High Intensity Interval Training)

4. HIIT with weights 

5. Cardio with weights 

6. Purchase a fitness program

----- HIGHLY Recommended -----

Workout programs

Purchase a Program

Strong & Confident Workout Program

Discount Code: JUMP14 


Discount gets jumpers their first month for $14


This is an app-based workout program that you can take with you anywhere - designed to cater to ALL fitness levels and can be done at home or in gym! This program only requires access to a pair of dumbbells.

Free Workout Programs

22 Minute Cardio 

Do Each Exercise for 1 Minute 

Jump Rope 

Mountain Climbers 

Jump Rope

Mountain Climbers 

30 second rest 

Jump Rope

High Knees

Jump Rope

High Knees 

30 second rest 

Jump Rope

20 Squat Jumps

Jump Rope

20 Squat Jumps

30 second rest

Jump Rope

Push Ups

Jump Rope

Push Ups

30 second rest

Jump Rope

High Knees

Jump Rope

High Knees 

Cardio with Weights


Warm up first!

Day One

Full Body

Day Two


Day Three

Upper Body

Day Four


Day Five

Full Body



Day One

Full Body

Day Two


Day Three

Upper Body

Day Four


Day Five

Full Body

Hiit with Weights

Day One

Full Body

Day Two


Day Three

Upper Body

Day Four


Day Five

Full Body



Weights only 

Day One

Full Body

Day Two


Day Three

Upper Body

Day Four


Day Five

Full Body



Personal development enables you to have a personal vision of the future, which gives you a clear idea as to what or where you will be in the next few months or years. Knowing your target and destination in life makes it easy to draw up a plan on how you will achieve your goals.

Ways you can personally develop! 

1. Read about what you want to improve.

2. Reflect at the end of each day.

3. Create a strong schedule 

4. Stay honest with yourself.

5. Listen to a podcast.

6. Measure your progress.

7. Consistency is the key with daily practice.

8. Pick a hobby, spend time with that hobby.

9. Unplug from television.

10. Learn something new.

11. Wake up earlier. 

12. Write a letter to your future self.

13. Journal.

14. Meditate.

15. Let go of the past or negativity. 


Remove Sugary Drinks and Alcohol

"Americans consume on average more than 200 calories each day from sugary drinks. Research shows that sugary drinks are one of the major determinants of obesity and diabetes, and emerging evidence indicates that high consumption of sugary drinks increases the risk for heart disease, the number one killer of men and women in the U.S."- The Nutrition Source

Health Benefits 

"If you can learn how to stop drinking soda, you'll enjoy a number of benefits. Research suggests that overconsumption of sugary drinks is associated with weight gain, insulin resistance, and diabetes. Health experts recommend that we cut back on sweetened soda (and other sugary drinks) to improve our health. Not only do we reduce total sugar intake, but we may enjoy other health benefits as well, like

  • Better sleep 

  • Better dental health

  • Improved energy (especially if you replace your soda with water)

  • Reduced risk of type 2 diabetes

  • Improved heart health and/or blood pressure

  • Decreased risk of osteoporosis

  • Decreased anxiety or nervousness

And of course one of the greatest benefits of quitting the soda habit is weight loss."

-Very Well Fit 

Cut Out Alcohol

"1. Liver relief

2. Decrease risk of cardiovascular disease

3. Reduce risk of cancer 

4. Weight loss

5. Boost brain power"




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