📅 21-Day Program
Your complete day-by-day schedule to eliminate sagging skin
🌱 PHASE 1: Preparation & Fundamentals (Days 1-7)
In this first week, you'll prepare your body and create the fundamental habits for program success.
Day 1 Journey Begins - Total Preparation
☀️ MORNING
- Documentation: Take "before" photos (front, profile, sides) in good lighting
- Measurements: Record arms, waist, abdomen, hips, thighs, neck
- Hydration: 500ml warm water with lemon upon waking
- Breakfast: Smoothie (banana + berries + oats + whey protein)
🌤️ AFTERNOON
- Facial exercises: 5 minutes (forehead, cheeks, jaw - 10 reps each)
- Lunch: Grilled salmon 150g + quinoa 100g + green salad with olive oil
- Snack: 30g mixed nuts + 1 orange
- Hydration: Drink 1L water by 6pm
🌙 EVENING
- Dinner: Grilled chicken 150g + sweet potato 100g + roasted vegetables
- Massage: 10min self-massage (upward movements on arms and legs)
- Skincare: Cleanse + toner + moisturizer + eye cream
- Supplement: 10g hydrolyzed collagen in water
- Sleep: Bed by 10pm for 8 hours restorative sleep
Day 2 Intensive Hydration
☀️ MORNING
- Warm water + lemon + collagen (mix 10g in water)
- Breakfast: Scrambled eggs (3 eggs) + 1/2 avocado + berries
- Apply hydrating serum to face and neck
🌤️ AFTERNOON
- Facial exercises: 10min focusing on eyes and mouth
- Lunch: Turkey breast 150g + brown rice + broccoli
- HYDRATION GOAL: 2L water by 6pm
- Exercise: 5min pelvic raises + squats (15 reps each)
🌙 EVENING
- Dinner: Veggie omelet (spinach, tomato, onion) + salad
- Facial lymphatic drainage: 15 minutes
- Homemade face mask: honey + plain yogurt (15min)
- Complete skincare + rosehip oil
Day 3 First Intense Workout
☀️ MORNING
- Water + lemon + collagen + 1000mg vitamin C
- Breakfast: Greek yogurt + granola + berries + honey
- Complete facial yoga: 10 minutes
🌤️ AFTERNOON
- Lunch: Tilapia fillet 150g + sweet potato mash + vegetables
- COMPLETE WORKOUT (30min):
- Squats: 3x15
- Push-ups (or modified): 3x10
- Plank: 3x30 seconds
- Lunges: 3x12 each leg
- Pelvic raise: 3x15
- Post-workout snack: Protein shake + banana
🌙 EVENING
- Light dinner: Vegetable soup + shredded chicken
- Sculpting massage: 20min (arms and abdomen)
- Hot-cold contrast in shower (3 cycles)
- Skincare + firming cream
Day 4 Enhanced Nutrition
Morning: All supplements (collagen, vitamin C, E, Omega 3) + enhanced
breakfast
Afternoon: Facial exercises + protein-rich lunch + 20min walk
Evening: Foam roller massage + body exfoliation + intensive hydration
Day 5 Massages and Recovery
Morning: Gua sha facial self-massage 15min
Afternoon: Gentle stretching + balanced nutrition
Evening: 30min complete massages + relaxing bath + premium skincare
Day 6 Intense Full Body Workout
Morning: Complete facial exercises
Afternoon: HEAVY WORKOUT 40min (upper + lower + core)
Evening: Post-workout massage + thermal contrast + reducing gel
Day 7 🎉 Week 1 Assessment
📸 COMPLETE EVALUATION
- Take new photos (same angles as Day 1)
- Measure all areas again
- Compare results
- Note the changes you felt
🎯 Day's Activities
- Gentle facial exercises
- 30min outdoor walk
- Complete home spa: exfoliation + mask + massage + hydration
- Mentally prepare for Phase 2!
🔥 PHASE 2: Intensification (Days 8-14)
Now that you've created the habits, let's intensify everything to accelerate results!
Day 8 New Phase - Maximum Intensity
Morning: Complete supplementation + Advanced facial yoga 15min + Vitamin C
serum
Afternoon: HIIT WORKOUT 25min (burpees, mountain climbers, jumping jacks) +
enhanced nutrition
Evening: 25min intense sculpting massage + thermogenic cream + retinol
Day 9 Focus on Arms and Shoulders
Workout: 40min upper body specific + localized arm massage
Day 10 Intermittent Fasting + Advanced Nutrition
Fasting: Until 10am + protein and collagen-rich meals + complete lymphatic drainage
Day 11 Intensive Core and Abs
Workout: Complete core (planks, crunches, twists) + deep abdominal massage
Day 12 Intensive Rejuvenation
Complete SPA: Exfoliation + masks + massages + powerful serums
Day 13 Glutes and Legs Power Day
Workout: Intense lower body (squats, lunges, stiff-leg deadlifts, glute bridges) + complete leg and glute massage
Day 14 🎊 Phase 2 Assessment
📸 SECOND EVALUATION
- Complete photos
- Measure all areas
- Compare with Day 1 and Day 7
- Celebrate your achievements!
🏆 PHASE 3: Consolidation & Maximum Results (Days 15-21)
Final week! Let's consolidate all habits and achieve maximum results!
Day 15 Final Sprint - Maximum Intensity
Total: Complete supplementation + Facial yoga 20min + Full Body workout 50min + Massages 30min + Complete anti-aging protocol
Day 16Muscle Definition
Resistance training + protein nutrition + deep massage
Day 17Detox and Renewal
Detox diet + light exercises + complete SPA
Day 18Total Power Day
Hardest workout + optimized nutrition + recovery
Day 19Final Refinement
Focus on specific areas + localized massages + luxury skincare
Day 20Grand Finale Preparation
Light workout + clean nutrition + all beauty treatments
Day 21 🎉 TRANSFORMATION DAY!
🏆 YOU DID IT!
📸 FINAL MOMENT
- Take final photos from all angles
- Measure all areas
- COMPARE: Day 1 vs Day 21
- See your incredible transformation!
🎊 Celebration
- Special breakfast
- Light exercise session
- Complete celebration SPA
- Plan results maintenance
✨ YOU ARE A CHAMPION! ✨
In 21 days you transformed not just your skin, but your entire relationship with self-care!
Next steps: Continue the habits to maintain results FOREVER!