Your First " Fit in 3 " Workout: Home Cardio Circuit

1 -- " FIT IN 3 " WORKOUT
CLICK TO WATCH ==>> YOUR FIRST " FIT IN 3 " WORKOUT
HOW TO PERFORM WORKOUT:

beginner / advanced example: squat 10 reps / 30 reps
1. Side Lunges 10 each side / 20 each side
2. Reverse Lunge w Forward Kick 10 each side (3-10 lbs each
hand) / 15 each side (10-20 lbs each hand)
3. Skating 1 min / 2 min Hold medicine ball to make challenging
under chin,
Repeat exercises 1 to 3, Repeat 3 to 8 times dependent on time

availability and fitness level.
Always perform at your own risk and seek medical help immediately
if you feel sick, dizzy or ill.
SUPER BOOST YOUR WORKOUT: ADD ON THESE CIRCUITS
Jog 1 to 4 miles AND/or Perform This Home Cardio Circuit

Below.
HOME CARDIO CIRCUIT:
CLICK TO WATCH==>> CARDIO 15 MINUTE WORKOUT

HOW TO PERFORM:
1. Run High Knee 2 Minutes
2. Jumping Jacks 1 minute
3. Run High Knee 2 Feet In Each Section 1 Minute
4. Wall Sit 30 seconds (sit against a sturdy wall as if sitting in a chair
with knees bent 90 degrees, sit
stationary)
2 -- Todays Fit in 3 Workout :
CLICK TO WATCH ==>> TONE UPPER BODY
HOW TO PERFORM WORKOUT

beginner / advanced example: curls 10 reps / 20 reps
1. Hammer to Regular Curls 20 reps (10 each) 5-10 lbs / 20 reps
(10 each) 10-20 lbs.
2. Push Backs
3. Pulsing Push Ups 10 - 15 reps / 20-30 reps
Repeat exercises 1 to 3, Repeat 4 to 8 times dependent on time

availability and fitness level.
Always perform at your own risk and seek medical help immediately
if you feel sick, dizzy or ill.
Cardio
1. Burpees 5 reps / 20 reps
(lie flat on floor) or 3 Star Jumps and 2 push ups (perform star jumps
if you have a weak back)
2. Run High Knee 30 seconds / 1 minute
Repeat both exercises beginner 10 x / Advanced 8 x
SUPER BOOST YOUR WORKOUT: ADD ON THIS CIRCUIT

BELOW
Jog 1 to 2 miles
Sit Ups 25 to 100 reps
High Plank 1 min to 3 min
Bicycle Abs 30 sec to 1 min
DIET TIP:
DRINK WATER ALL DAY! Add fresh lemon juice of 2 lemons to any
of them.
3 -- Your "Fit In 3" third Workout:
1. Jump Rope 2/ 3 minutes Minutes (jumping jacks with a fist if

you can't jump rope)
2. Mountain Climbers 1 minute / 1 minute
3. Run High Knee 1 minute / 1 minute
4. Sit Ups 25 / 50
Repeat all 4 exercises, beginner: 4 x, advanced: 4-5 x
THE BOOST
BOOST YOUR FITNESS BY ADDING THIS WORKOUT BELOW:
1. *Jog 2- 4 miles, every 2 minutes pick up pace to 80% max

sprint for 15 seconds.
2. Side Shuffle both ways 25 feet for 3 minutes.
3. Sprint 50 yards and back peddle and repeat 5 minutes.
*Can't Run? Then Power Walk

4 -- Your Daily Fit IN 3 Workout:
Click Here To Watch All Exercises for Workout ==>> Your Booty Workout
How To Perform:
beginner reps / advanced reps example: star jumps 25 / 50
1. Reverse Leg Lifts On Fitness Ball * You can perform on mat, make triangle with thumbs
and index fingers and place your nose in the triangle created by fingers, so you can look
down on mat. 25 reps / 50 reps
2. Swimming (point toes and lock out knees) 30 sec / 1 minute
3. Hip Lifts with weight on hips15 reps / 25 reps
4. Jumping Squat Holding a weight horizontal under chin or a 15-20 lb medicine ball under
chin (best option) make sure to land and squat below parallel. Explode up.10 reps / 20
reps
Repeat all 4 exercises, beginner 3x advanced 5x
Have more time and your more advanced?
BOOST YOUR WORKOUT (ADD THIS CIRCUIT):

1. Jump Rope 3 minutes
2. Alternate Lunges holding dumbbells 8 - 20 lbs in each hand 10 each leg / 20 each
leg
3. Star Jumps 25 / 50
Repeat all 3 exercises, 3x
WHAT'S NEXT?
Jog 1-3 miles
5 -- Fit IN 3 WORKOUT: ARMS
CLICK HERE TO SEE==>> ARM CIRCUIT
Beginner reps / Advanced reps Example: 10 reps / 25 reps
Perform all Exercises Below from top to Bottom and Repeat as

written below:
1. Tricep Push Backs 20 reps (5-10.lbs) / 20-30 reps (10-20lbs.)

2. Tricep Bench w dumbbell 20 reps (10-30lb.) / 30 reps (15-
30lbs.)
3. Power Push Ups 5 till failure / 10 till Failure
4. Jump rope or Jumping Jacks 1 minute
Repeat: beginner 3-5x , advanced 4-8x
BOOST YOUR WORKOUT WITH THIS BELOW:

1. knee Tucks 25 / 50 (ab exercise)
2. hammer curls 10-15 reps (5 -15lbs) / 15-20 reps (10-20lbs)
3. Mountain climbers 1 min / 2 min
Repeat: beginner 2-4x, advanced 3-6x
More time?
Jog 1-4 miles or Stationary Bike alternate sitting and standing every
2 minutes for 1 minute, total 15 minutes.
6 -- "FIT N 3" WORKOUT : ABS
CLICK HERE TO WATCH ===>> AB CIRCUIT
HOW TO PERFORM AT YOUR OWN RISK:

Beginner reps / Advanced reps example: SIT UPS 10 reps / 25
reps
1. Knee Tucks 10 reps / 25 reps

2. Hops 10 reps / 20 reps
3. Hops with Twist 2-5 reps / 5-10 reps
4. Mountain Climbers 1 min / 2 min
Repeat all 4 exercises, beginner 3-4x, advanced 4-6x
WANT TO BOOST YOUR WORKOUT?

Perform the Following:
1. Sit Ups 10 / 50
2. Plank 30 sec / 1 minute
3. Push Ups on Knees 5 - 10 / 25
4. Burpees 5 - 10 / 30
Now What?
Jog or Power Walk 1 - 5 miles
7 -- Your FIT N 3 WORKOUT: LEGS
CLICK HERE TO WATCH ==>> LEG WORKOUT
1. Goblet Squat 20 Reps / 30 Reps (heavy)

2. Plie Pulsing Squats 10 - 25 reps / 20 - 30 reps
3. Pulsing Lunges 10 - 20 reps each leg / 25 - 50 each leg
4. Run High Knee 1 min / 2 min
Repeat all 4 exercises: beginner 2x, advanced 4 - 6x

Walking Lunges with dbs (5 - 20 lbs) in each hand 1 min / 2 min
Jumping Squats 10 / 20 with a 20lb medicine ball
Mountain Climbers 1 min / 1 min
Repeal all 3 exercises: beginner 1-2x, Advanced 3-5x
What Now?
Jog 1 mile
Only for Advanced Below:
Sprints
5 x 25 yards
10 x 50 yards
2 x 100 yards
8 -- YOUR FIT IN 3 WORKOUT: ARMS AGAIN!

beginner reps / advanced reps example: push ups 10 / 20
Click to Watch ==>> ARM WORKOUT

1. Tricep overhead 15 / 30
2. Tricep Push-Ups 5 - 10 / 20 - 30
3. Tricep Kick Back Band (red ) 20 / 30-40
4. Burpees 10 / 25
Repeat all 4 exercises, beginner: 2-3x, advanced: 4- 6 x
1. Standing Curls 10 heavy x 10 lighter / 10 heavy x 10 lighter

2. Hammer Curls 15 / 20
3. Tricep Bench 20 / 30
4. Mountain Climbers 1 min / 1 min
Repeat all 4 exercises, beginner 1-2 x, advanced 4- 5 x
Now What?
9 -- YOUR FIT N' 3 WORKOUT; ABS AGAIN

Perform at your own risk!
CLICK HERE TO WATCH ===>> AB WORKOUT #2
HOW TO PERFORM AT YOUR OWN RISK
1. Bicycle 30 sec / 1 min

2. 45 degree crunch 30 sec / 1 min * bend knees, crunch hard,
hold crunch, kick legs out 45 degrees with straight leg, point
toes and pulse with small crunches. Once back gets fatigued
start over and/ or bring up legs higher than 45.
3. Hops with flutter 10 / 25
4. Jump Rope 1 min / 2 min
Repeat all 4 exercises, beginner: 3x, advanced 5x
1. Push ups 10 / 25
3. Plank on Fitness Ball 30 sec - 1 min / 2 min
4. Burpees 5 / 20
Repeat all 4 exercises, beginner: 3 x , Advanced : 5x
Now What?
Jog or walk 1-2 miles
Advanced only: Sprints 50 yards, 6x with no rest. Rest at 6th sprint

for 1 min and repeat 3x.
10 -- YOUR "FIT N' 3" WORKOUT: LEGS

Perform at Your OWN RISK!
Click Here To Watch===>> LEG WORKOUT
HOW TO PERFORM (hit any blue links to see exercise demo):
1. Squat to Jumping Squat 10 each / 10 each * advanced hold heavier

weights 15 - 30 each hand.
2. Burpee to Press w dbs 10 (hold 5-10lbs) / 15-20 (hold 10 - 15 lbs)
3. Bench X-Overs 10 each way / 30 each way (make sure to pop up
by pressing off foot on bench. Its a plyometric so objective is to go
up high while crossing over. Push off the heel on bench to go up
NOT the ball of foot. Take your time) Don't have a bench? Use a
box 14 - 16 inches high or if you don't have one then
perform skating for 1 minute - 2 minutes instead.
4. Bike Or Jog 3 Minutes with Intensity ( 80% Max )
Repeat all 4 Exercises: beginner 3x, Advanced: 4-6x
1. Stand Ups 15 each leg / 25 each leg

Repeat all 3 Exercises: beginner 3x, Advanced: 4-6x
WHAT'S NEXT?
Jog or Power Walk on a hilly route. 1 to 5 miles.
11 -- TODAY'S FIT N' 3 WORKOUT: BOOT CAMP

All you'll need is
your body, small space, fitness ball (55 cm) and optional : 2
dumbbells: (10-15lbs)
===========
Warning: perform at own risk, Always consult your medical
professional before starting any exercise program. This workout is
for informational purposes only and you assume all risk and liability
before starting of performing any of the exercises below. Stop
immediately if you feel dizzy, weak or faint and seek medical
attention.
========
CLICK HERE TO WATCH ALL EXERICSES ==>>SEE VIDEO OF

EXERCISES HERE
* ALL EXERCISES IN EACH CIRCUIT ARE SHOWN IN VIDEO
ABOVE
Any questions for workout simply reply to this email.
Circuit 1:
1. Switch Kicks 10 each leg

2. Mountain Climber 30 seconds ( make sure to dig both balls of
feet into ground, don't leave front foot into air. Notice she has
her hands on dumbbells which are horizontal (better for wrist
and back)
Repeat both exercises for 5 minutes, no rest if possible
Rest 30 seconds - 1 minute after 5 minutes
Circuit 2:
1. Star Jumps 10 reps

2. Mountain Climber 30 seconds make sure to dig both balls of
and back)
3. Skating 10 pushing right, 10 pushing left
Repeat all 3 for 5 minutes, no rest if possible

Circuit 3:
1. Burpee with 10 high knee runs 5 to 30 reps make sure to let

your entire body hit the ground, feet hip distance apart and
push off palms of hands hard to jump up into a squat before
running, Take your time and make sure to squat down, place
hands in front and drop down. Don't dive down to ground or
arch lower back!
2. Mountain Climber 30 seconds
Repeat both for 5 minutes, no rest if possible
Circuit 4:
1. Skating w dumbbell 30 seconds hold a 5-15lb db.

2. Back Leg Curls-Fitness Ball 20 reps make sure your hips are
raised, body is straight line and toes pulled towards you
(flexed) entire time. Don't have a ball? Perform 25 bridges
(hip raises) squeezing glute on top.
Circuit 5
1. Reverse Lunge with kick 10 each leg with or without weight

(5-15lbs)
2. Pulsing Plie' Squats 20 reps
3. Jumping Squats 25 reps
Circuit 6
1. 5 jumping jacks with a fist walk down on hands to 2-3 push

ups 5 reps
2. Run High Knee 30
seconds
12 -- YOUR FIT N' 3 WORKOUT: TRICEP FOCUSED
CLICK HERE TO WATCH==>>TRICEP WORKOUT

Beginner Reps / Advanced Reps Example: push ups 10 / 20
HOW TO PERFORM THIS WORKOUT AT YOUR OWN RISK:
1. Alternating Narrow to Wide Push Ups 5 to 10 of each / 10 to

20 of each
2. Tricep Bench 10 to 20 reps each leg / 20 to 30 reps with a
heavy dumbbell (20-30lb)
3. Push Up with A Row 5 reps each arm (5-8lbs) / 5 to 10 reps
each arm (10-15lbs).
4. Mt Climber 30 seconds / 1 minute
Repeat all 4 Exercises, beginner: 2-3x, advanced 3-5x
Perform below:
1. Low To High Plank 5 to 10 each arm / 10 to 20 each arm

2. Burpees 5 to 10 / 20 to 30
3. Jump Rope 30 seconds / 1 minute
NOW WHAT?
1. Jog 1 to 3 miles
2. Sprints 25 yards beginner: 5x (30 sec rest) advanced 10x
(30 sec rest)
3. Jumping Squats beginner 10 advanced 25
4. Back Pedal Runs 100 yards beginner 4x advanced 6x
5. Sprints 100 yards beginner 1x Advanced 4x
Did you do yesterdays boot camp that used little equipment?

Imagine the workouts I can create with gym equipment.
13 -- YOUR FIT N' 3 WORKOUT:LEGS

CLICK HERE TO WATCH ===>> LEG CIRCUIT
HOW TO PERFORM:
1. Jump Rope 1 minute / 2 minutes * Jumping Jacks with a fist if

no jump rope
2. Stand Ups Each Leg 10 each Leg / 25 each Leg
3. Ball Taps 30 seconds / 1 minute
Repeat all 4 exercises, beginner: 3-4X, advanced: 4-6x
1. Walking Lunge Holding dbs in each hand 1 minute / 2

minutes
2. Sprint 100 yards
3. Run High Knee 30 seconds / 1 minute
4. Good Mornings (stiff leg deadlift) with dumbbells 10 / 15
Repeat all 4 exercises, beginner: 3-5x, advanced: 4-6x
WHAT'S NEXT?
You may ask, " Do ladies really run 6 miles after a workout?" Yes, I
have a group of 15 to 20 ladies who run 4 to 8 miles after an hour
group class. Oh yeah, the workouts are alot harder than these
workouts. You can do this :). Obviously, you would have needed to
perform all the workouts I've been sending as they build upon each
other.
14 -- YOUR FIT N' 3 WORKOUT: ARMS
CLICK HERE TO WATCH ===>> ARM WORKOUT
1. Dumbbell Curls *(pyramid) 5 reps x 5 reps x 5 reps / same as

beginner but heavier weights
2. Mountain Climbers 30 sec /1 min
3. Dumbbell Curls (drop set) 5 reps x 5 reps x 5 reps / same as
beginner but heavier weights
4. Mountain Climbers 30 sec /1 min
* if you only have 2 sets of dumbbells then perform curls till fatigue
with the heaviest ones you have and finish with the lighter dumbbells
till 20 reps.
Perform all 4 exercises and repeat, beginner: 2-3x, advanced: 3-

5x
1. Chin ups and Hold till Failure

2. Hammer Curls 10 / 20
3. Push Ups 10-20 / 30-50
Perform all 4 exercises and repeat, beginner: 2-3x, advanced: 3-

5x
WHAT NOW?
1. Concentration Curls 10 / 15
2. Band Curls Fast 30 sec / 45 sec * grey band
3. Shoulder Press 10 / 10
Perform all 3 exercises and repeat, beginner: 2 x, advanced 4 x
Jog 1 -3 miles
REMEMBER THIS, " YOU EAT LIKE SHIT YOU'LL LOOK AND
FEEL LIKE SHIT." Simple as that.
15 -- YOUR "FIT N' 3 " WORKOUT: ABS
CLICK HERE TO WATCH ==>> AB WORKOUT
1. Ball Plank with Roll Outs 1 min / 2 min

2. X-Over Mountain Climbers 1 min / 2 min
3. Ball Leg Lifts in Crunch 10 - 20 / 20 - 30
4. Bicycle 30 sec / 1 min
Repeat all 4 exercises no rest, Beginner: 2x Advanced: 3x

1. Sit Ups 25 / 50

2. Knee Tucks 10 / 25
3. Jump Rope Or Jumping Jacks with a Fist 1 min / 2 min
4. Burpees 10 / 30
Repeat all 4 exercises no rest, Beginner: 1x Advanced: 2-3x
WHATS NEXT?
Jog or Power Walk 2-5 miles
16 -- YOUR FIT N' 3 WORKOUT: LEGS
beginner reps / advanced reps

Tap the exercise to see a demo if needed
1. Goblet Squat 10 (10-20 lb db) / 10 (20-40 lb)

2. Stand Ups 20 each leg / 30 each leg
4. Jump Rope 1 minute / 1 minute
Repeat all 4, beginner 3-4 x, advanced 4-6 x
Perform below:
1. Low To High Plank 10 each arm / 20 each arm

2. Push ups, knees 5-10 / 15 - 25
3. Leg Raises, abs 20 / 50 feet flexed, legs straight.
lower from 90 degrees to ground and back up
4. Kettle Bell Swings or db swings 1 minute (10-15lbs) / 1
minute (15-20 lbs)
Repeat all 4, beginner 3 x , advanced 4 x
NOW WHAT?
1. Jog 1 to 2 miles
2. Sprints 25 yards beginner: 5x (30 sec rest) advanced 10x
(30 sec rest)
3. Back Pedal Runs 100 yards beginner 4x advanced 6X
4. Skating 1 min / 2 min
5. Bound Jumps 1 min / 2 min
Hope These Workouts are Helping You!!
17 -- YOUR FIT N' 3 WORKOUT: ARMS AGAIN
1. Jump Rope or Jumping Jacks with a fist 1 minute / 2

minutes
2. Regular Curls 10 (band or
5-10lb dbs) / 5 x 5 x 5 (10-20 lbs.), start heavy
3. Hammer Curls 10 / 5 x 5 x
5
4. Push Up to Row To Kick backs 5 each side
(5lbs) / 5 each side (8-12lbs)
Repeat all 4, beginner 2 x, advanced 4x

Perform below:
Skating 2 minutes /
3 minutes
Shoulder press 10 (5-12 lbs) /
8 (10-20 lbs)
Repeat Both, beginner 1x, advanced 2x
WHATS NEXT?
1. Jumping Squat 10 Punch 10 each arm 2 minutes /

3 minutes, do as video (arms up to chin in squat, pull arms
back hard to jump up high, explode 10x, land and go into
boxing position and punch 20x, repeat for time)
2. Switch Kicks 2 minute /
3 minute
3. push ups on knees 10-20 / 30-
50
4. Burpee to star 10 / 25
Repeat all 4, beginner 1x, advanced 2 x
THEN WHAT?
Walk or Jog 1-3 miles
1. Tricep Bench 20 / 30

2. Side Raises, dumbbells shoulders 10 (3-5lbs) / 10 (5-
12lbs)
Repeat both, beginner 2x, advanced 3x
Again, if you don't let me know your progress and struggles, I can't
help you!
18 -- START KNOCKING OFF CALORIES HERE ===>> NO BAG

BOXING WORKOUT
Want to Boost This Boxing Workout?

After trying this boxing workout. Perform this circuit below:
1. Squat 25 / 50
2. Walking Lunges 1 min / 2 min
4. Push Ups 20 / 30
5. Sit Ups 25 / 50
Repeat all above. Beginner: 2x, Advanced: 4x
19 -- YOUR FIT N' 3 WORKOUT: ABS
Below is a quick Ab Routine you can do before work, after work or

even during a workout session at the gym.
Perform Each Exercise (in sequence) for 1 Minute and then Perform

the Metabolic Burner (all exercises) from top to bottom and repeat
for 5 minutes. If you don't know how to perform any of the
exercises. Simply tap the exercise link in blue to see how to
perform.
Repeat the entire workout (ab burner plus the metabolic

burner) 2-5x and then run 1 to 5 miles.
1. • Leg Flutter with Hip Raises

2. • 45 degree Leg Crunches
3. • Rope Climbing Advanced
4. • Bicycle
Metabolic Burner
(perform all as written and repeat until 3 minutes is up)
1. Burpee with 10 high Knee Runs (25 x)
2. Jumping Squat (25x)
3. Switch Kicks (10 each leg)
4. High Knee Running (20 each leg)
20 -- TODAY'S FIT N' 3 WORKOUT: BOOT CAMP FOR HOME

All you'll need is
your body, small space, fitness ball (55 cm) and optional : 2
dumbbells: (10-15lbs)
To see all exercises, simply tap the blue link.

===========
Warning: perform at own risk, Always consult your medical
professional before starting any exercise program. This workout is
for informational purposes only and you assume all risk and liability
before starting of performing any of the exercises below. Stop
immediately if you feel dizzy, weak or faint and seek medical
attention.
========
WARM-UP
Jump Rope 1 minute, Jog 50 yards and stretch hamstrings
(back of legs) hurdle stretch and quads (front of leg) by
standing and pulling toe up to bum. Hold each stretch for 60
seconds, rest 15 seconds and repeat warm up 2x.
=========================
SEE VIDEO OF EXERCISES HERE for all boot camp exercises

IN CIRCUITS BELOW
Circuit 1:
1. Switch Kicks 20 each leg

2. Mountain Climber 20 each leg, make sure to dig both balls of
and back)
3. Clapping Push Ups 10 on knees

================
Jog 25 yards, Touch and Sprint Back. Repeat 8 x
================
Rest 30 seconds
Circuit 2:
1. Star Jumps 25 reps

and back)
3. Skating 20 pushing right, 20 pushing left

=================
Jog 25 yards, Touch and Sprint Back. Repeat 8 x
=================
Rest 30 seconds - 1 minute
Circuit 3:
1. Burpee with 20 high knee runs make sure to let your entire
body hit the ground, feet hip distance apart and push off palms
of hands hard to jump up into a squat before running, Take
your time and make sure to squat down, place hands in front
and drop down. Don't dive down to ground or arch lower back!
and back)

================
SPRINT 25 yards, Touch and SPRINT Back. Repeat 6 x
================
Circuit 4:
1. Skating w dumbbell 20 pushing right, 20 pushing left

hold 5-15lbs
2. Back Leg Curls-Fitness Ball 30 make sure your hips are
raised, body is straight line and toes pulled towards you
(flexed) entire time.
3. Sit Ups, Cross-Cross 25 at top sitting tall cross
opposite right elbow to left knee and repeat fo left. make sure
to roll down slow and stop on bottom in crunch position, don't
pull on head, place fingers on ears entire time.
* Don't have a fitness ball? Perform good mornings (stiff leg dead
lifts) with 5-10 lbs for 15 reps

==================
*Side Shuffle Right 50 yards, turn and sprint back. Side Shuffle
Left 50 Yards and Sprint back
Repeat for 5 minutes NO REST
===================
SIDE SHUFFLE = CROUCH DOWN AN INCH AND STAY IN

CROUCH POSITION WHILE SHUFFLING ENTIRE TIME, MAKE
SURE TO PUSH OFF RIGHT FOOT TO GO LEFT AND PUSH OFF
LEFT FOOT TO GO RIGHT, DON'T BRING FEET TOGETHER,
MOVE RIGHT FOOT 3 INCHES AND MORE LEFT FOOT 3
INCHES.
Circuit 5
1. Reverse Lunge with kick 15 each leg with or without weight

(5-15lbs)
2. Pulsing Plie' Squats 30 reps
3. Jumping Squats 20 reps
4. Bicycle Abs 1 minute

Circuit 6
1. 5 jumping jacks with a fist walk down on hands to 2-3 push

ups 5 reps
2. Run High Knee 30
seconds

=========
Jog 1 - 3 miles
=========
21 -- YOUR " FIT N' 3 WORKOUT": LEGS & ABS
CLICK TO SEE EXERCISES HERE >> EXERCISE DEMO VIDEO
LEG CIRCUIT WORKOUT:
1. Weighted Hip Raises (bridges): 20 / 30 heavy dumbbell or

medicine ball (20-50 lbs if accessible)
2. One Leg Hip Raise: 25 each leg / 50 each leg
3. Skating 1 minute / 2 minutes
4. Burpee with a Star Jump 20 / 30
Repeat all 4 exercises: beginner 2-3x, advanced 3-5x
ABS CIRCUIT WORKOUT:
1. bicycle 1 minute / 1 minute

2. 45 degree crunch 10 / 20 steps: start with knees, up, bent
and feet pointed. Crunch hard and keep that crunch. Now
stick out legs with KNEES LOCKED and feet pointed at 45
degrees. Now start crunching with deep pulses. Go until
failure. if you feel your back make sure to crunch hard and
keep crunch and bring feet little higher.
3. Ball Roll Ups 10 / 25
4. X Knee Ball Plank 10 / 25
5. Ball Press with Shuffle 30 sec / 1 min
6. Weighted Burpees 5-10 / 10 - 15
7. 4 Flutter with Lift 10 / 20
8. Sit Ups with Weighted Punch (2lbs) 20 / 30
Repeat all 8 exercises: beginner 2-3x, advanced 3-4x
WHAT NEXT?
Jog or Power walk 20 - 45 minutes

Your First " Fit in 3 " Workout: Home Cardio Circuit

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Your First " Fit in 3 " Workout: Home Cardio Circuit

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1 -- " FIT IN 3 " WORKOUT

CLICK TO WATCH ==>> YOUR FIRST " FIT IN 3 " WORKOUT

HOW TO PERFORM WORKOUT:

Repeat exercises 1 to 3, Repeat 3 to 8 times dependent on time

SUPER BOOST YOUR WORKOUT: ADD ON THESE CIRCUITS

Jog 1 to 4 miles AND/or Perform This Home Cardio Circuit

HOME CARDIO CIRCUIT:

CLICK TO WATCH==>> CARDIO 15 MINUTE WORKOUT

CLICK TO WATCH ==>> TONE UPPER BODY

HOW TO PERFORM WORKOUT

Repeat exercises 1 to 3, Repeat 4 to 8 times dependent on time

Repeat both exercises beginner 10 x / Advanced 8 x

SUPER BOOST YOUR WORKOUT: ADD ON THIS CIRCUIT

3 -- Your "Fit In 3" third Workout:

1. Jump Rope 2/ 3 minutes Minutes (jumping jacks with a fist if

Repeat all 4 exercises, beginner: 4 x, advanced: 4-5 x

1. *Jog 2- 4 miles, every 2 minutes pick up pace to 80% max

*Can't Run? Then Power Walk

Repeat all 4 exercises, beginner 3x advanced 5x

Have more time and your more advanced?

BOOST YOUR WORKOUT (ADD THIS CIRCUIT):

Repeat all 3 exercises, 3x

Jog 1-3 miles

5 -- Fit IN 3 WORKOUT: ARMS

CLICK HERE TO SEE==>> ARM CIRCUIT

Beginner reps / Advanced reps Example: 10 reps / 25 reps

Perform all Exercises Below from top to Bottom and Repeat as

1. Tricep Push Backs 20 reps (5-10.lbs) / 20-30 reps (10-20lbs.)

Repeat: beginner 3-5x , advanced 4-8x

BOOST YOUR WORKOUT WITH THIS BELOW:

Repeat: beginner 2-4x, advanced 3-6x

6 -- "FIT N 3" WORKOUT : ABS

CLICK HERE TO WATCH ===>> AB CIRCUIT

HOW TO PERFORM AT YOUR OWN RISK:

1. Knee Tucks 10 reps / 25 reps

Repeat all 4 exercises, beginner 3-4x, advanced 4-6x

WANT TO BOOST YOUR WORKOUT?

7 -- Your FIT N 3 WORKOUT: LEGS

CLICK HERE TO WATCH ==>> LEG WORKOUT

HOW TO PERFORM AT YOUR OWN RISK:

1. Goblet Squat 20 Reps / 30 Reps (heavy)

Repeat all 4 exercises: beginner 2x, advanced 4 - 6x

WANT TO BOOST YOUR WORKOUT?

Repeal all 3 exercises: beginner 1-2x, Advanced 3-5x

8 -- YOUR FIT IN 3 WORKOUT: ARMS AGAIN!

HOW TO PERFORM AT YOUR OWN RISK:

Click to Watch ==>> ARM WORKOUT

Repeat all 4 exercises, beginner: 2-3x, advanced: 4- 6 x

WANT TO BOOST YOUR WORKOUT?

1. Standing Curls 10 heavy x 10 lighter / 10 heavy x 10 lighter

Repeat all 4 exercises, beginner 1-2 x, advanced 4- 5 x

9 -- YOUR FIT N' 3 WORKOUT; ABS AGAIN

CLICK HERE TO WATCH ===>> AB WORKOUT #2

HOW TO PERFORM AT YOUR OWN RISK

1. Bicycle 30 sec / 1 min

Repeat all 4 exercises, beginner: 3x, advanced 5x

WANT TO BOOST YOUR WORKOUT?

Jog or walk 1-2 miles

Advanced only: Sprints 50 yards, 6x with no rest. Rest at 6th sprint

10 -- YOUR "FIT N' 3" WORKOUT: LEGS

Click Here To Watch===>> LEG WORKOUT

HOW TO PERFORM (hit any blue links to see exercise demo):

1. Squat to Jumping Squat 10 each / 10 each * advanced hold heavier