Kim’s 7 Day Reset Program

Get a taste of my programs in this mini 7-Day Reset offering! You’ll have access until 2/1/2024, so you can go at your own pace. Be gentle with yourself and notice how your body feels. What does it feel like to really commit to yourself? How is your energy different? If you enjoy this, be sure to check out my 30 Day Transformation Program to take things deeper, one-on-one with me! Good luck and tag me on Instagram @kim_strother.

Nutrition:

This week, I challenge you to cut out Sugar, Dairy & Grains– think of it as an experiment– how do you feel at the end? This isn't about being rigid or restrictive, but I promise you these small changes will make all the difference for your energy levels! The main objective of this reset is to simplify what we eat, focusing on quality ingredients free from grains, dairy, sugar, processed, and inflammatory foods. Be mindful of sourcing when buying fish, meat, poultry, and produce – try and stay as local and organic as possible… get used to reading labels! Focus on what you can eat and get inspired to cook with clean, healthy ingredients.

A Week of Workouts Breakdown:

3 Days of Cardio

30 Minutes – 1 Hour: Hike, Brisk Walk, Run, Cycle

1 Day of Yoga

Pick your favorite studio or online class– I love Melissa Wood Health! 

3 Full Body Workouts

Warm-Up: Jumping Jax or Jump Rope: 2 Minutes

Set 1: Repeat 3x

  • Squat Press with 5lb Weights: 1 Minute

  • 10 Pushups

  • 45-Second Plank Hold

 

Squat Press

Pushups

Plank

Set 2: Repeat 3x

  • Alternating Reverse Lunge with Bicep Curl and 5lb Weights: 1 Minute

  • 10 Tricep Dips off a Chair

    • Make sure the chair is stable! Keep your knees bent or to make it more challenging keep your legs straight. Make sure to keep your back as close to the chair as possible!

  • Reverse Crunch: 45 Seconds

 

Alternating Reverse Lunge with Bicep Curl

Tricep Dips off a Chair

Reverse Crunch

Set 3: Repeat 3x

  • Alternating Curtsey Lunge with a Lateral Raise, arm to a T with 5lb – 1 minute

  • Plank Row with Alternating Arms, 10 reps on each side with 5lb. Knees down to modify

  • Snow Angels – 30 seconds

 

Alternating Curtsey Lunge with a Lateral Raise

Plank row with Alternating Arms

Snow Angels

Example Schedule

Monday

Full Body Workout

Tuesday

Cardio

Wednesday

Full Body Workout

Thursday 

Cardio

Friday

Full Body Workout

Saturday

Cardio

Sunday

Yoga