Pilates. Intense.

Interval. Training.

Full 28 day
program to:
// Melt Fat
// Sculpt lean muscle
// Get a hard core
// Improve posture
// Build confidence

BY CASSEY HO

3.0
 Pilates Intense Interval Training 3.0
by Cassey Ho
Cover Photographer: Sam Livits
Fitness Photographer: Sam Livits
Graphic Designer: Leslie McMullin

DISCLAIMER

Copyright © 2017 oGorgeous Inc.

No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting,
photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is
an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to
the fullest extent of the law. This is your copy for personal use only.

oGorgeous Inc. will not be held liable for your decision to utilize this fitness program. You should not rely on the information in this
exercise guide as an alternative to professional medical advice from your doctor or healthcare provider.

You should consult your physician or other health care professional before starting this or any other fitness program to determine
if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or
if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in
physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change
in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience
faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. The use of any information
provided in this program is solely at your own risk.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911,
immediately.
Table Of Contents
Intro p. 4
The Transition p. 6
Hot Topics p. 7
How to Take a Before & After Pic p. 14
How to Take Body Measurements p. 15
PIITSTAGRAM p. 16
How it Works p. 17
Timer p. 18

PIIT 28 3.0 Calendar p. 19

PIIT 3.1: Dynamic Body p. 20
PIIT 3.2 Truly Booty p. 22
PIIT 3.3 Upper Class p. 24
PIIT 3.4 Back that Ab Up p. 26
PIIT 3.5 Inferno p. 28
PIIT Stop for Love p. 30
PIIT 3.6 Muffintop Destroyer p. 31
PIIT 3.7 Burn Baby Burn p. 33
PIIT 3.8 Butt, that’s Crazy p. 35
PIIT 3.9 Armed Forces p. 37
PIIT 3.10 Hey Coregeous p. 39
PIIT Stop for Reflection p. 41
PIIT 3.11 Dead Muffin Walking p. 42

What’s Next? p. 44

p. 3
 Intro
PIIT 1.0 laid out the foundation for this journey. You promised yourself that you’d never quit no matter how
hard it’d get. You kept going. No matter what.

PIIT 2.0 asked you to do things you never knew you could do. But there was something addicting about being
able to push more than you ever thought you could. You began to find your superhuman strength.

Now PIIT 3.0 is here. And it will challenge you. It will stretch you beyond what you THINK are your limits.
But don’t be afraid. Remember, your limits are set by you...so you have the freedom to change them at any
moment. By doing so, you will fuel the fire inside of you to burn brighter and bigger. You will become an
unstoppable force.

I know you’re pumped. I know you’re ready. More ready than you’ve ever been in your entire life. So if you’re
wondering what I’ve got in store for you this time...wonder no more...welcome to PIIT 3.0!

p. 4
Fit is not a destination.
It is a way of life.
The Transition
How is 3.0 different?

You’re already so much stronger than when you started 1.0 and 2.0. Now it’s time to keep the momentum going. I am going to train
you to unleash your power.

Every day you have the ability to wake up stronger than you were yesterday. Isn’t that amazing? You are capable of taking your body
and your mind to a better place each time you workout. But, in order to continue to see results, you must work hard and enjoy the
process in order to avoid that dreadful plateau.

Hitting a plateau means you stall on all progress even though you are “doing everything right”. It may mean that you have stopped
losing weight, you’ve stopped gaining muscle, or you aren’t seeing the “gains” like you used to. This happens because human bodies
are designed to become more efficient, so unfortunately in the fitness case, you can’t keep doing the same thing over and over
again and expect to see change. You get used to it and things become too easy. That is why it is important to switch up your fitness
routines, and that is why you need to complete PIIT28 3.0 if you want to continue to get stronger and leaner.

In order to keep your body and your mind on their toes, I’m switching things up. Here’s how this round is going to be different:

• New weekly muscle group targeting schedule.

• New exercises.
• New routines.
• New #PIITSTAGRAM Challenge.

PIIT28 3.0 has more compound movements that will work multiple muscle groups at once to give you the ultimate fat burn and
strength gain simultaneously. Not only does the 3.0 program challenge you physically, but the variety of movements also keeps you
challenged mentally. You won’t be bored with the same workout routine. You’ll be inspired, motivated, and ready to push harder.

p. 6
Hot Topics
Why does PIIT28 work?

The high intensity interval training aspect of PIIT28 is about pushing your body to its limit for a short period of time, followed by a
less-intense exercise. The high-intensity moves will bring your heart-rate up to burn calories, while the low impact Pilates exercises
will strengthen and sculpt your body. The combination of high and low intensity allows you to burn fat optimally, while building lean
muscle mass and increasing endurance.

As you continue to do PIIT28, you will notice that you’re able to go harder, longer and faster during each workout. You can exert
yourself for a longer period of time without getting tired. Your endurance is increasing and it actually starts with something called
mitochondria.

Here’s how it works:

Mitochondria are small powerhouses in your cells. They are responsible for producing energy. Think of them like the engine in your
body. When mitochondria burn carbs and fatty acids for energy, they make something called ATP (adenosine triphosphate). ATP is
the cellular form of energy. It does everything from giving your body energy to pump your heart, to powering your brain, to contracting
your muscles - it even helps transport nutrients from food to your cells. ATP is essential for us to exist!

Sedentary Lifestyle Reduced aerobic capacity

Reduced mitochondrial number

Aging Insulin resistance and diabetes

Cardiovascular disease (CVD)

Increased aerobic capacity

Increased resistance to fatigue
Increased endurance
Aerobic, Resistance Increased fitness
and HIIT Exercises
Reduced risk for diabetes
Reduced risk for CVD

p. 7
Hot Topics
When you perform your PIITs, your body has an increased demand for ATP. Because of this, the mitochondria begins to replicate in
your cells in order to produce more ATP for the next round of exercise. (Yes, you increase the amount of mitochondria you have just
by doing PIIT!) As mitochondria replicates, your body is better able to consume more oxygen, carbs and fatty acids - the FUEL your
body needs. More energy becomes available and you’re able to perform the exercises longer as your ability to resist fatigue increases.

Short, but intense bursts of exercise improves cardiovascular functions, metabolic respiration, lowers high blood glucose levels,
and strengthens the heart by allowing oxygen to flow through your arteries more smoothly. Blood vessels expand and your arteries
become more elastic, allowing oxygen to transport throughout your body, increasing endurance! PIIT also increases your body’s
ability to use oxygen more efficiently because it increases your VO2 max, which is the amount of oxygen you can use during a certain
period of time. You want your VO2 max to increase because it will allow you to workout harder and longer.

I know you’ve been experiencing this if you’ve made it this far!

As you continue to do PIIT and build up endurance, your body turns into a fat-burning machine through a process called excess
post-exercise oxygen consumption (EPOC). This is also known as the “afterburn” effect - your body’s ability to burn more calories
AFTER high-intense exercise. Because you are working harder during a PIIT session, your body needs more calories (energy) to
recover itself after. So when you finish the workout, your body is working extra hard to produce more oxygen to make up for what was
lost. Through PIIT, you increase your resting metabolic rate for over 24 hours. You don’t just burn calories during the workout, you
continue to burn fat all day!

Finding the Joy in Working Out

Too often, people get sucked into the fitness world being sold on quick fixes and gimmicks that promise flat abs, thinner thighs, and no
cellulite in zero time. It’s sad to me to see people fall into the traps of these businesses who sell hope in a jar instead of real solutions.
But you see, this is what happens when you become desperate. Do not fall for that. You need to understand that anything good takes
work and it takes time. Sure, the journey may be rough in the beginning, but the truth is, the only shortcut you can offer yourself is the
shortcut of learning how to TRULY EMBRACE the entire experience.

It is totally FINE to get into working out for vanity reasons. It’s the reason why most people start exercising anyway. But my goal as
your trainer, is to help you fall IN LOVE with exercise. I want you to find the JOY in working out. It’s a complete mind shift and
body shift.

But once you “get it”, everything will melt into place. I truly mean this. When you realize that you are exercising for the way it makes
you feel, you won’t look at your workouts as a terrible homework assignment or a chore. You’re going to view it as your sacred time
to pamper yourself. Because guess what? Nothing compares to the euphoric feeling you experience after you finish the last 45
sec of your PIIT routine…you just feel UNSTOPPABLE. Chemically, endorphins are being released in your body, so you are
FEELING GOOD FOR REAL. It’s not just in your head.

p. 8
Hot Topics
Many business leaders get their workout in early in the morning before they head to the office because it makes them sharper,
smarter, and more attentive. I now work out because of the way it makes me feel, with the added benefit of the way it makes me look.
The sooner you can embrace this, the sooner your body will begin to look the way you want it to look, and the sooner you will begin to
live the life you’ve always wanted to live.

Some may call it magic, but really, it’s just finding your inner passion and letting it guide you. Stop being so hyper focused on the
minor details. Make sure your intent is right first, and everything will fall into place.

The Optimal Time to Work Out

Sometimes, the hardest part of the workout is actually getting started. It’s so easy to convince yourself to skip it! Here’s the trick:
SCHEDULING. It is the key to staying accountable and on track! Mark your workouts in your calendar – know what workout
you’re doing and when. Have your fitness clothes out as well as your socks and shoes. There should be no excuses, especially for a
workout that only takes 28 min and 40 seconds to complete!

It’s up to you when you want to do your PIIT28 routine. If you’re a morning person, do it then! If you can’t get up early, do it at lunch
or after work. The “right” time is the time when you feel you have energy and can go hard for the half hour. Do the best you can to do
all 4 rounds of your PIIT routine in one session. Your body will be better challenged and you will be able to enhance your endurance.

p. 9
Hot Topics
What to do on Rest Days

Rest days are scheduled into the PIIT28 programs because it is essential for your body to rest and recover. On your rest days, you
do NOT need to do other forms of exercise. Completing your rest days will prevent injury and over-training.

Did you know that if you train TOO much, that could actually hinder your progress? Your muscles need time to grow and
strengthen. Rest days are also important for your mind and motivation. Having a complete day without working out allows you to
recharge mentally, and you’ll be able to kill your PIIT routine even more the next day.

If you absolutely need to move, try doing something different and active. Take a hike, jog, swim, do some Yoga, some Pilates, or dance!
Try picking something that relaxes you.

In the second round of PIIT28 1.0, I added in 2 new workouts that were solely strength based (non-cardio) on the rest days for
those who wanted something different to challenge themselves with. If you feel fine, are not too sore, or too exhausted, then your
body may be ok to do “Stronger” or “The Flat Abs Fix”. Of course, listen to your body and give it what it needs. Never over do it.
Be conscious and mindful of how you feel.

What to do about Soreness

When you start PIIT28 3.0, it’s likely that you’ll be sore for days or maybe even a few weeks after. This is because your body is
adjusting to exercise that it hasn’t done before. But, the body is an incredibly adaptable mechanism. As you continue performing your
PIIT28 routines, it’s likely that the muscle soreness will subside because the movements are no longer new to you.

But don’t be alarmed! That doesn’t mean you aren’t still progressing! Soreness does not necessarily correlate with a good workout.
As long as you are exercising with proper form, and going harder and faster each time, you will continue to get stronger and better.

When you find yourself EXTREMELY sore from the workout you did the day before, the first thing you should do is listen to your
body and determine how you feel. If you are very sore and exhausted, then give yourself time to rest. Do some of the stretches from
the Get Flexy E-book. But, in most cases you will be able to relieve muscle soreness after completing the Warm Up routine. The
Warm Up is designed to slowly get your muscles moving, and oxygen flowing - preparing your body for intense movement. Doing this
will alleviate soreness, therefore putting your body in a prepared state for your PIIT routines.

p. 10
Hot Topics
Why Stretching is a Gift

Warming up before a workout gets your body prepared for exercise, and it’s beneficial for two main reasons:

1. It enhances your performance

2. It helps prevent injury

Warming up increases blood flow and oxygen to your muscles to prevent you from getting out of breath too quickly. Increasing your
body temperature slowly before high-intense exercise will help you workout harder and longer - increasing your endurance. Stretching
before exercise decreases the chance of injury because you will be able to move easier, with greater range of motion.

Flexibility training after your workout is extremely important because it helps stretch and relax your muscles after the work you just
put them through. It can also help prevent soreness post-exercise. Incorporating the stretching routines provided will help improve
your PIIT workouts by helping you jump higher and lunge lower. You will notice as you become more flexible, you will be able to
perform the exercises with better form. And as your form improves, you will be able to benefit from the exercises more, resulting in
greater fat loss and increased strength gain.

Please do not miss or speed through the stretches. I really want you to think about getting DEEP into the stretch – it is really a gift
for your body. With each exhale, try and get a little lower into the stretch to lengthen your muscles more.

The Warm Up and Flexibility Training routines are the same as PIIT 1.0
because stretching and flexibility is something that takes time and practice. Be patient and treat each Flexibility Training like you treat
your workout - work hard at it and you will see results.

p. 11
Hot Topics
What to Eat to see the Most Change

Exercise is only one part of living a healthy and happy lifestyle. Nutrition is what fuels your body for activity, and helps grow your
muscles to increase strength. If you find that you’re working out as hard as you can, but you aren’t seeing results, then it’s time to
evaluate your diet. It usually is the culprit!

You may be eating too much, or even too little.

How to tell? Answer these questions:

1. Do you feel hungry after every meal?

2. Are you snacking mindlessly? Or when you’re bored?
3. Do you still have cravings after eating?

If you’ve answered yes to #2, #3, and #4, then either you’re not eating enough or you’re not eating the right things. The right things are
foods that are nutrient dense, filling, and will give you energy! Food should not make you feel lethargic, unhappy, and wreak havoc on
your skin.

Quick food fixes:

• Drink 2-3 L of water a day

• Reduce intake of processed grains (bread, pasta etc.)
• Reduce intake of processed and added sugars (candy bars, pastries, cereals etc.)
• Replace the processed grains with vegetables
• Replace the processed grains with lean protein
• Eat when you’re hungry, stop when you’re full

Your body thrives on good food to keep it going. Especially because PIIT28 is so demanding, you need to be fueling your body
properly.

If you think diet may be a problem, then I suggest starting with The 28 Day Reset. The Reset has helped thousands of people lose
weight, overcome stomach problems, acne, and feel energized. And guess what? The food tastes amazing and will never leave you
hungry.

p. 12
Hot Topics
How to Stay Motivated

If you’re reading this now, you’re already motivated because you made the decision to start this program. You took the next step to
push your mind and your body even more. But, it’s normal and natural for your motivation to fluctuate. Some days, you’re ready to
kill your workout, while other days take a little more effort for you to get into the zone. Staying motivated is essential to sticking with a
workout program.

Thoughts to keep you motivated:

• You’ve already come so far! There’s no turning back now. Let’s finish this!
• Be proud but never satisfied.
• Yes you’re stronger, but you’re still capable of SO MUCH more.
• When you’re about to quit, THAT is when the magic happens.

A task that may help is a little writing activity. I want you to write down small, realistic, and attainable goals. Any time you feel
unmotivated or tempted to skip a workout, look at your list of goals. It will be a reminder of why you’re doing this. And your goals don’t
have to be to a weight loss or six pack goal – you know that’s going to come anyway when you really focus on LOVING what you’re
doing. Trust me. It’s the difference between working for a paycheck vs working hard and seeing the financial payout roll in through job
promotions and offers because you’re actually good at what you do.

Make your goals personal and meaningful to you.

p. 13
How to take a before and after pic properly:
I know you’re already seasoned in taking Before and After pics, so this is simply a refresher! The only thing I want you to keep in
mind is that when you post your before and after on day 84, use the before pic from Day 1 of PIIT28 1.0! That’s when your journey
started and we all want to see how far you’ve come! Also use the hashtag #beforeandafterPIIT for any transformation photos.

Your before and after photo is EXTREMELY important! This helps motivate you and keep you accountable. There is nothing
more rewarding than being able to see your progress during your journey. To see your results of your body transformation, take
pictures in tight-fitting short workout-wear or swim wear, something you feel comfortable showing your body in. But don’t wear
lingerie! You want to be able to share this picture. If possible, take full body pictures in a white background and at different angles
(front, side, and back). You may pose with your hands on the hips or flexing the arms, and feet side by side, but remain consistent for
the after pictures. This will give you a good view of muscle and toning definition in your body and make you proud of your progress.
Pictures don’t lie! When you post before and after pictures make sure that the before picture is on the left, and the after picture is
on the right. Here are some free apps that you can download to make great before and after collages:
• Instacollage • Insta Picframes
• Pic Stitch • FrameUrLife

Before After

p. 14
How to Take Body Measurements
The reason why I like measurements and pictures better than weight is because it tells a more accurate story. Because muscle is heavier
than fat, you may end up weighing more, but looking leaner. Do not worry about the number you see on the scale. Sure you can record it
for your own records, but don’t let it dictate how you feel.

Here is how to measure your body properly for your “Before,” your “After,” and any progress points in between! Make sure to breathe
normally, don’t suck in extra, and don’t pull the tape extra tight to get a smaller number! Just snug is right. Measure at the same time of
day if you want accurate readings to compare. Also, ensure that the tape is parallel to the floor in all measurements.

1. Bicep: Measure at the mid-point between the shoulder and elbow with
your arm at your side.

2. Bust: Place the measuring tape across your nipples and measure
around the largest part of your chest.

3. Chest: Place the measuring tape just under your pecs (or breasts) and
measure around the torso.

4. Waist: Measure at the smallest point of your waist, right above the
belly button.

5. Hips: Measure across the widest part of your butt and go all the way
around your hip bones in your pelvic region.

6. Thigh: Measure at the maximal girth of your thigh.

My Measurements:
Before After
1. Bicep: 1. Bicep:

2. Bust: 2. Bust:

3. Chest: 3. Chest:

4. Waist: 4. Waist:

5. Hips: 5. Hips:

6. Thigh: 6. Thigh:

p. 15
 PIITstagram
Photo Challenge
#PIIT28 // #PIITPrincess

The positivity in the PIIT Community is unlike any other. So many PIITsters have made life long friendships by participating in the
PIITSTAGRAM Challenge! Just by using the hashtags, you can find like-minded people to interact with. The best part about the
challenge is being able to share your love and passion for fitness without being judged. I highly encourage you to use your IG account as
an open diary. By being real, genuine, and vulnerable, you allow for more love and kindness to fall into your path.

57 58 59 60 61 62 63
Post a pic
and tell us
what you have
Post a pic and
tell us where
you see yourself Post a pic highlighting yourA pic of your one of your Post a silly face (Let
Post a picture
before your
workout today.
Post a picture
after your workout
today. How do
gained so far in 5 years favorite feature favorite memories loose a little!) How do you feel? you feel?
#PIITday113 #PIITday114 #PIITday115 #PIITday116 #PIITday117 #PIITday118 #PIITday119

64 65 66 67 68 69 70
Post and tell us something Post your favorite song
Post a pic and tell
us what you want
to contribute to Post a pic of a healthy
Post something
you’re thankful
for today and Post a picture of someone
Post
something you
learned about
you love about yourself you NEVER get sick of the world. meal from today tell us why yourself so far
you’d love to meet one day
#PIITday120 #PIITday121 #PIITday122 #PIITday123 #PIITday124 #PIITday125 #PIITday126

71 72 73 74 75 76 77
Post an inspirational quote
and tag someone who
Post a pic at the
end of the day
and tell us 3
good things that Post 5 random facts Post a picture of you and
Post a pic and tell
us about a goal
you have (can be Post your last sweaty Post what your ultimate
inspires you happened today about yourself friends anything!) selfie of the program! dream is
#PIITday127 #PIITday128 #PIITday129 #PIITday130 #PIITday131 #PIITday132 #PIITday133

78 79 80 81 82 83 84
Post and tell
us how you’ve
improved as a
person by doing Post something that
Post a picture of your
Post and tell us where
you noticed the
most improvement
favorite healthy meal/food in strength doing
Post and tell us how
doing #PIIT28 made
you feel? (More Post and share
confident? Motivated? what your power
It’s time to post your ultimate
before and after! How do
#PIIT28 motivates you ever! #PIIT28 Happier?) phrase is. you feel?!
#PIITday134 #PIITday135 #PIITday136 #PIITday137 #PIITday138 #PIITday139 #beforeandafterPIIT
How it Works
You will begin each workout with a 5 minute dynamic warm-up which you can find in your Get Flexy supplemental handbook.
Then you will proceed to do your daily PIIT workout which is only 28 minutes and 40 sec long! These workouts were created to be fast
and effective, so that you can reap maximal benefits in the shortest amount of time. Each workout consists of 7 carefully paired moves
that will burn fat while exhausting the specific muscle group of the day. Your work period will be 45 seconds, and your rest period will
be 15 seconds between each move. You will do 4 rounds total. Please see the next page to see how to set up your Blogilates Timer
properly. Finally, you will end the workout with a 5 min Flexibility Training session from Get Flexy. Your appropriate session will be
listed on the PIIT28 Calendar on page 19.

Step 1: Warm-Up
rc ise 2 Exerc
Exe 5 sec 15
sec
45 seise 3
4
rest

15 ec
c
s est
45 s e i s e 1

15

Exe ec
secest
r
c
Exerc

45 s
Step 2: Your PIIT rcise 4
(Repeat 4x)
rest
sec
15
E
45 s s e 5
xerc
e
i
s est

c
15 ec
r

r
secest
c 15
s e 45 s
45 se 7 rest
sec Exe ec
erc i 15
rcise 6
Ex

Step 3: Flexibility Training

p. 17
 To access the Timer you see below, download the Blogilates Official App

The Timer
for free in the App Store or the Google Play Store. Inside the app, you will
see a button that says “Tools” in the bottom left hand corner. Click that and
purchase the Timer for a one time fee of $1.99.

1. THE SETUP: To personalize the timer to 2. MOVES: Type in the names of the moves so 3. GET READY: Once completed, tap the “<”
your daily workout, tap on the screen to take that they will appear when you start the timer! and you will see this screen. Your workout will be
you to “Timer Settings.” Prepare your times and 28 min and 40 sec. Click “Start”.
counts as shown above.

4. PREPARE: You will wait for 10 seconds. 5 LET’S MOVE: The timer will count down 5 REST: It will also give you 15 sec of rest in
Make sure your volume is turned up so that from 45 sec and show the move name so you between exercises.
you can hear me count you down. Also, you can know what to do!
play music concurrently in the background from
iTunes, Spotify or whatever music player
you have!
p. 18
 PIIT3.0 Calendar
This is your PIIT28 3.0 Calendar! You’re working out 6 days a week and each PIIT is only 28 minutes and 40 seconds long! That’s nothing!
I also want you to do your Warmup before your PIIT and your appropriate Flexibility Training (Flexy) afterwards.

Warmup Warmup Warmup Warmup Warmup PIIT Warmup

PIIT 3.1: PIIT 3.2: PIIT 3.4: PIIT 3.5: Stop PIIT 3.6:
PIIT 3.3: for
Dynamic Body Truly Booty Back that Ab Inferno Muffintop

57 58 59 60 61 62 63
Upper Class Love
Action Up Destroyer
Flexy: Flexy: Flexy:
Total Body Lower Body Flexy: Flexy: Total Body Flexy:
Upper Body Total Body Total Body

Warmup Warmup Warmup Warmup Warmup PIIT Warmup

Stop
PIIT 3.7: PIIT 3.8: PIIT 3.9: PIIT 3.10: PIIT 3.5: for PIIT 3.11:
Burn Baby But, that’s Armed Forces Hey Inferno Dead Muffin

64 65 66 67 68 69 70
Reflection
Burn Crazy Coregeous Walking
Flexy: Flexy:
Flexy: Flexy: Upper Body Flexy: Total Body Flexy:
Total Body Lower Body Total Body Lower Body

Warmup Warmup Warmup Warmup Warmup PIIT Warmup

PIIT 3.1: PIIT 3.2: PIIT 3.4: PIIT 3.5: Stop PIIT 3.6:
PIIT 3.3: for
Dynamic Body Truly Booty Back that Ab Inferno Muffintop

71 72 73 74 75 76 77
Upper Class Love
Action Up Destroyer
Flexy: Flexy: Flexy:
Total Body Lower Body Flexy: Flexy: Total Body Flexy:
Upper Body Total Body Total Body

Warmup Warmup Warmup Warmup Warmup PIIT Warmup

Stop
PIIT 3.7: PIIT 3.8: PIIT 3.9: PIIT 3.10: PIIT 3.5: for PIIT 3.11:
Burn Baby But, that’s Armed Forces Hey Inferno Dead Muffin

78 79 80 81 82 83 84
Reflection
Burn Crazy Coregeous Walking
Flexy: Flexy:
Flexy: Flexy: Upper Body Flexy: Total Body Flexy:
Total Body Lower Body Total Body Lower Body

You’ve got this.

Stick with it and your body will transform in 4 short weeks! Print out this page and check off each workout as you complete it.
 Your Workout Today
3.1: Dynamic Body

1. Do 5 min Dynamic Warmup
2. Repeat 3.1 Dynamic Body 4x
3. Do Total Body Flexibility
Training

1
Ballet Legs

2
Spiderman
Extensions

3 4
Doorstoppers
Curtsy Lunge

Plank
Kicks

5
Turnovers
Tabletop

6
Side Press Up
w/Leg

7
Burpees

p. 20
3.1: Dynamic Body
1 BALLET LEGS
Works: glutes, quads, hamstrings
2 SPIDERMAN 3 CURTSY LUNGE
EXTENSIONS KICKS
Works: shoulders, abs Works: glutes, quads, hamstrings
A) Begin standing with the feet crossed,
opposite heel to opposite ankle with your A) Begin in plank with arms straight. A) Drop right leg behind into a curtsy lunge.
arms reaching out to the sides at shoulder B) Bend one knee to the elbow and then B) Lift leg back up and kick diagonally
height. extend and straighten your leg out to the side. forward.
B) Bend the knees slightly in a demi plie, C) Bring back to plank and then alternate
press through the feet and jump up while sides. ***To Modify: Tap foot instead of kick.
uncrossing your feet into a wide stance.
C) Land back into the starting position with ***To Modify: Perform plank on knees and
feet crossed and knees bent. alternate bringing your knees in one at a time.
***To Modify: Simply pulse squat in the demi
plie position with feet crossed.

4PLANK 5 TABLETOP 6 SIDE PRESS UP W/

DOORSTOPPERS TURNOVERS LEG
Works: shoulders, core, glutes Works: shoulders, core, glutes, legs Works: triceps, inner and outer thighs

A) Begin in plank position and lift one leg up,
flexing the foot.
B) Create a small micro-bend in the knee
of lifted leg, and press through the heel
(doorstoppers) while keeping proper plank
form.
***To Modify: Go onto all fours (table
top), lift one leg up and begin micro-bend
doorstoppers.
A) Begin with hands under shoulders, knees
bent, hovering off the floor.
B) Pick up one leg and cross it over the other,
then twist and turn yourself over so you’re
facing up with one arm reaching towards the
ceiling.
C) Return back to starting position.
A) Begin on your side, with top arm bent,
hand on floor by your lower shoulder,
supporting yourself. The bottom arm is
hugging your body.
B) Press through your lower palm to lift
yourself up, engaging your triceps and chest.
Try to straighten your arm while lifting your top
leg up.

7 BURPEES
Works: glutes, quads, chest, arms

A) Begin in squat position with your hands on

the floor in front of you.
B) Jump feet back into a plank position and
perform a pushup.
C) Jump feet back in towards hands, lower
into squat position, and jump straight up with
arms overhead.

***To Modify: Omit the pushup by jumping

to plank and then bringing feet back into the
hands, and/or omit the jump and simply stand
tall instead. p. 21
 Your Workout Today
3.2: Truly Booty

1. Do 5 min Dynamic Warmup
2. Repeat 3.2 Truly Booty 4x
3. Do Lower Body Flexibility
Training

1 2
Long Bridges
Lunge Kicks

3
Speed Skaters

4 45°
Butt Pinshers

5 6
Down Dog Butt
Surfers

Pulses

7
Triple Step

1 2 3

p. 22
3.2: Truly Booty
1 LUNGE KICKS
Works: glutes, quads, hamstrings
A) Begin standing tall, feet hip distance apart.
B) Step one foot back into a lunge. Make
sure both of your knees are bent at 90
degrees.
C) Press through that same foot and kick it
forward.
***To Modify: Omit the kick and just perform
a lunge to standing.
4 BUTT PINCHERS
Works: shoulders, core, glutes, hamstrings
A) Begin with hands under shoulders, knees
under hips in tabletop.
B) Extend one leg out diagonally and pulse,
squeezing your glutes.
***To Modify: Go onto all fours (table
top), lift one leg up and begin micro-bend
doorstoppers.
7 TRIPLE STEP
Works: quads, hamstrings, calves
A) Do 3 high knee steps to the right then 3
high knee steps to the left.
B) Repeat and go as vigorously as you can.
2 LONG BRIDGES
Works: glutes, hamstrings
A) Begin lying in bridge, but extend heels out
further than knees, heels down, toes up.
B) Lift hips up, squeezing glutes at the top
and then release back down.
***To Modify: Perform regular bridge pulses
with ankles aligned with knees.
5 SURFERS
Works: glutes, quads, calves
A) Begin in squat with arms extended out
long, chest proud, shoulders relaxed.
B) Jump up and swivel 180 degrees and land
in a squat facing the other direction.
***To Modify: Limit your range of motion
with the jump, or squat from side to side.
3 SPEED SKATERS
Works: glutes, quads, hamstrings, core
A) Starting in small squat with your chest
forward, back flat, jump to the left, landing and
balancing on your left leg.
B) Bring your right leg behind to your left
ankle, bending the knee without letting it
touch the floor, and reach the right arm down
while the left arm extends back. Reverse
directions by jumping to the right.
***To Modify: Allow your back leg to touch
the floor.
6 DOWN DOG BUTT
PULSES
Works: glutes, shoulders
A) Place hands under shoulders and lift hips
up into a downward dog. Try to press your
heels into the mat.
B) Extend one leg up straight and pulse leg,
squeezing your butt and pointing your toes.
***To Modify: Perform from all fours in table
top.
p. 23
 Your Workout Today
3.3: Upper Class

1. Do 5 min Dynamic Warmup
2. Repeat 3.3 Upper Class Action 4x
3. Do Upper Body Flexibility
Training

1
Plié Punches

2
Pushup Ankle
Tap

3
Pass ‘n Shoot

4 5
Staggered Cobra
Walnut Crush
Hops

6
Golf Ball Hops

7
Geckos

p. 24
3.3: Upper Class
1 PLIÉ PUNCHES
Works: hip adductors, quads, glutes
2 PUSHUP ANKLE TAP
Works: chest, arms, abs, shoulders
3 PASS ‘N SHOOT
Works: glutes, quads, hamstrings

A) Begin in a low plié, knees facing in line
with your feet, chest open.
B) While keeping plié position, punch from
side to side, twisting torso. Stay low.
***To Modify: Don’t go as low in your plié.
A) Begin in plank position, and then perform
a pushup.
B) On the way up, press hips up into a
downward dog and reach right arm to left
ankle.
C) Press back into plank position, repeat
pushup and tap ankle on the other side.
A) Hop to one side, then jump up as if you’re
shooting a basketball.
B) Then hop to the other side, “catch” the ball
and shoot it up again.
***To Modify: Omit the jump and just step
instead.

***To Modify: Perform pushup from the

knees and reach back to your calf or ankle.

4WALNUT CRUSH 5 STAGGERED COBRA

Works: triceps, deltoids, traps
6 GOLF BALL HOPS
Works: shoulders, biceps, quads, hamstrings
HOPS
Works: back, shoulders, quads, hamstrings
A) Begin lying on your belly, legs long behind A) Begin standing with arms out to sides,
you. slight bend in the elbow, palms facing up.
A) Begin standing tall, with arms bent at a 90
B) Place one hand under your shoulder, and B) Begin hopping side to side while circling
degree angle in front of you.
the other slightly forward. Make sure both your arms, keeping them shoulder height.
B) Jump up and bring arms behind in
elbows are tracking back towards your feet.
an upside down “U” or rainbow motion,
C) Press into your palms to straighten the ***To Modify: Omit the hops and simply
squeezing shoulder blades together as you
lengthened arm, while keeping the arm under perform golf balls.
hop.
the shoulder bent 90 degrees.
***To Modify: Omit the jump and simply
perform the walnut crushers with your arms.

7 GECKOS
Works: shoulders, chest, abs

A) Begin in forearm plank - elbows under

shoulders, hands apart.
B) Extend one arm straight out to the side,
then bring it back in and then extend the other
arm. Make sure to keep hips square and still.

***To Modify: Perform from plank on the

knees.

p. 25
 Your Workout Today
3.4: BAck that Ab Up

1. Do 5 min Dynamic Warmup
2. Repeat 3.4 Back That Ab Up 4x
3. Do Total Body Flexibility
Training

1
Super Marios

2 3
Butterfly Sit Up

Twisted Lunge-
Ins

4
Crossovers
Rocket

5
One-Arm
Burpee

6
Back Squeeze on
Belly

7
Lunging Lats

p. 26
3.4: BAck that Ab Up
1 SUPER MARIOS
Works: glute, hamstrings, quads
A) Begin in a lowered lunge position.
B) Then power up and lift your lowered
knee to a high knee position as your other leg
straightens and lifts off the ground.
C) Land back in lowered lunge position and
repeat.
***To Modify: Omit the jump.
4ROCKET
CROSSOVERS
Works: upper and lower abs
A) Begin lying on your back, legs extending
straight up over hips. Drop one leg down,
hovering parallel with the floor.
B) Reach opposite arm across to the straight
leg with a crunch.
C) Continue alternating legs and arms.
***To Modify: Relax head on the mat and
bend knees while lifting and lowering your
legs.
7 LUNGING LATS
Works: back, quads, glutes, hamstrings
A) Begin standing tall with feet hip-width
apart, arms over head.
B) As you step your right foot forward and
drop into a lunge with both knees bent at 90
degrees, perform a lat pull-down by bringing
the elbows down and back. Return to starting
position and switch your legs as you continue
to pull down the arms.
2 BUTTERFLY SIT UP
Works: abs
A) Begin lying on your back, toes together,
and knees wide in a diamond shape.
B) Bring arms overhead and perform a sit up,
making sure to touch your hands in front of
your toes every time you get up.
***To Modify: Do butterfly crunches.
5 ONE ARM BURPEE
Works: glutes, quads, chest, arms
A) Begin in squat position with one arm on
floor in front of you. The other hand should
be on your lower back and will stay there the
entire time.
B) Jump feet back into a one handed plank.
C) Jump the feet back in towards hand, lower
into squat position and jump straight up.
***To Modify: Perform a regular burpee with
both hands and/or omit the jump while doing
the one arm burpee.
3 TWISTED LUNGE-INS
Works: glutes, quads, hamstrings, abs
A) Begin standing tall, feet hip distance apart.
Step one foot back into a lunge.
B) Bring back leg up, bending at the knee and
twisting opposite elbow to perform a crunch
from knee to elbow.
***To Modify: Omit the lunge and just
perform knee-ins.
6 BACK SQUEEZE ON
BELLY
Works: upper and lower back, glutes
A) Begin lying on your belly, legs long behind
you. Then bring arms straight out to sides.
B) Exhale, lift chest and legs off the mat,
squeezing your shoulder blades together.
Pulse your arms and squeeze your shoulder
blades while keeping your chest and quads
lifted the entire time.
***To Modify: Omit lifting legs, and only lift
chest/arms instead. Or if you cannot be on
the belly, rest on knees or stand and perform
back squeezes only.
p. 27
 Your Workout Today
3.5: Inferno

1. Do 5 min Dynamic Warmup
2. Repeat 3.5 Inferno 4x
3. Do Total Body Flexibility
Training

1
Hacky Sack

2 3
Charleston Kicks

Dancing Doll

4
Donkey Kicks
Plank Jack

5 6
Victory Lunges
Butt Kicks

7
Triple Step

1 2
3

p. 28
3.5: Inferno
1 HACKY SACK
Works: quads, hamstrings, calves
A) Hop back and forth between feet bending
at the knee as if you are bouncing a hacky sack
on your foot.
B) Have arms out to your sides as you jump.
2 CHARLESTON 3 DANCING DOLL
Works: quads, hamstrings, calves
KICKS
Works: quads, glutes, calves, hamstrings
A) Hop side to side while bringing alternating
A) Begin standing with your feet hip distance feet out slightly in front.
B) Gracefully lengthen alternating arms long
apart. Kick your right leg up in the air.
B) As you bring your right leg back down, step overhead as you hop.
the left leg long behind you while reaching
down to touch the ground with your left hand.

4PLANK JACK 5 BUTT KICKS

Works: quads, calves, glutes
6 VICTORY LUNGES
Works: quads, hamstrings, glutes
DONKEY KICKS
Works: shoulders, core, glutes, hamstrings,
A) Stand tall with your feet hip-width apart. A) Begin standing tall, feet hip distance apart.
quads
B) Quickly begin jumping in place, alternating Bring arms up diagonally overhead into a V,
legs, bringing the feet back behind to touch relaxing shoulders.
your butt. Land softly and on the balls of your B) Step forward into a lunge. Then return to
A) Begin in plank position, hands under
feet. starting position. Alternate legs.
shoulders, feet extended long behind. Jump
both feet out wide then back in.
***To Modify: Place hands on hips.
B) After you bring your feet back in, bend the
knees and jump the feet up to your butt, then
kick them out behind you, finally landing into
plank. Repeat.

***To Modify: Perform the plank jacks only.

Or Walk feet out out in in then instead of
jumping, and then bring one foot up at a time
to your butt. .

7 TRIPLE STEP **Friday—

Works: quads, glutes, hamstrings, calves
Rest Day**
A) Do 3 high knee steps to the right then 3
high knee steps to the left.
B) Repeat and go as vigorously as you can.

p. 29
PIIT Stop for Love
TASK: Write down 3 qualities you love about yourself.

1)

2)

3)

Da y 11 8

1)

2)

3)

Day 132

Today, I want you to take some time to think about the things you love most about yourself. It’s important to do this because many
times we look at ourselves in the mirror and we pick ourselves a part without even thinking. But this ends up damaging your con-
fidence, even if you think it doesn’t. Your body will not change if you don’t shower it with gratitude, appreciation, and care. Hatred
shrinks your soul. It does not grow it. So let today be the start of you showing your body real love if you want to experience real
change.

Once you’ve done the above, you have successfully completed your PIIT Stop for Love!

p. 30
 Your Workout Today
3.6: Muffintop

1. Do 5 min Dynamic Warmup
2. Repeat 3.6 Muffintop Destroyer 4x
Destroyer 3. Do Total Body Flexibility
Training

1
Plank Hop Overs

2
Oblique Crunch
Standing

3
Knee-in Flyers

4 5
Side Lunge Hops
Candlestick
Dipper

6
Animalia

7
Hip Twist Plank
Jack

p. 31
3.6: Muffintop Destroyer
1 PLANK HOP OVERS
Works: shoulders, abs, quads, glutes,
hamstrings
A) Begin in plank position: hands under
shoulders, feet hip distance apart.
B) Bend the knees and jump your legs to the
right, then jump them all the way over to the
left side of your body while keeping the upper
body strong. Try to jump over the width of
your mat. Repeat.
2STANDING 3 KNEE-IN FLYERS
Works: shoulders, abs
OBLIQUE CRUNCH
Works: legs, abs, obliques
A) Begin in plank position. Bring one knee
into your chest.
A) Stand tall with feet hip distance apart.
B) Then extend that leg up straight as high as
Raise one arm straight overhead. Tap same leg
you can and use your lower leg to jump, lifting
slightly out to the side.
yourself into a mini handstand.
B) Crunch same knee to same elbow
together.
***To Modify: Perform alternating knee ins.
Omit the jump all together.

***To Modify: Perform plank jacks or walk

out out in in while in plank.

4 CANDLESTICK
DIPPER
Works: abs, obliques
A) Begin on the knees, hip distance apart.
Extend one leg out straight to the side with
sole of the foot on the floor. Make sure your
knee is straight on the extended leg.
B) Clasp your hands together and raise your
arms high above your head. Then tip to the
opposite side of the extended leg, engaging
the obliques. Return to starting position.
***To Modify: Instead of placing hands
overhead, extend arms out like an airplane.
5
. SIDE LUNGE HOPS
Works: inner and outer thighs, glutes, quads,
hamstrings
A) Standing tall, feet hip distance apart, step
one foot out to the side bending that knee to
a 90-degree angle, while keeping the other
leg straight feeling a stretch in your inner
thigh. then the other.
B) Jump up and land with opposite leg bent
90 degrees and other leg extended long in
side lunge.
***To Modify: Omit the jump and step into
alternating side lunges instead.
6 ANIMALIA
Works: shoulders, abs, quads, hamstrings,
calves
A) Begin with hands under shoulders, knees
bent hovering over the floor, toes down, heels
up. This is your hovering tabletop.
B) Walk one foot in towards your chest and
C) Walk feet back into starting position.
D) Repeat keeping knees bent and hovering
the entire time.
***To Modify: In the hovering table top
position, hold for a few seconds while
engaging abs, then drop knees back down.
Repeat.

7 HIP TWIST PLANK

JACK
Works: shoulders, abs, obliques, quads,
hamstrings

A) Come to a plank on the elbows.

B) Twist your torso and lower one side of your
hip to touch the mat, come back to plank, and
twist to the other side.
C) Come back to plank and jump both feet
out and then in.

***To Modify: Perform hip twists on knees p. 32

only.
 Your Workout Today
3.7: Burn Baby Burn

1. Do 5 min Dynamic Warmup
2. Repeat 3.7 Burn Baby Burn 4x
3. Do Total Body Flexibility
Training

1 2
Curtsy Lunge

Leg Outs
Kicks

3
One Arm
Burpee

4
Single Leg Raises

5
Reptiles

6
Reverse Crunches

7
Pushup to Side
Plank

p. 33
3.7: Burn Baby Burn
1 CURSTY LUNGE
Works: glutes, quads, hamstrings
A) Drop right leg behind into a curtsy lunge.
B) Lift leg back up and kick diagonally
forward.
***To Modify: Tap foot instead of kick.
4 SINGLE LEG RAISES
Works: abs
A) Begin lying on your back. Lift head, neck shoulders, feet hip distance apart. A) Lying on your back, with arms pressed into
and shoulders up. Hands behind head, elbows B) Jump the left foot to the outside of the left
wide. Make sure your lower back is pressed
against the mat.
B) Raise legs off the floor so they are
hovering. Then lift one leg straight up over
your hip. Bring it down and then alternate
sides.
***To Modify: Relax your head down with
hands behind your tailbone for support.
Instead of straight leg raises, bend the knee in
towards the body one at a time.
7 PUSHUP TO SIDE
PLANK
Works: arms, chest, shoulders, abs, obliques
A) Begin in plank position.
B) Perform a pushup, then place one hand
under chest and rotate into a side plank.
C) Repeat pushup and come into a side
plank on the other side.
***To Modify: Perform entire exercise on the
knees.
2 LEG OUTS
Works: abs
3 ONE ARM BURPEE
Works: glutes, quads, chest, arms
A) Begin seated on your tailbone, legs bent,A) Begin in squat position with one arm on
feet off the floor, and back tall with arms floor in front of you. The other hand should
together in front of your chest. be on your lower back and will stay there the
B) Extend your legs out straight as you hinge
entire time.
back slightly to work your abs. B) Jump feet back into a one handed plank.
C) Jump the feet back in towards hand, lower
***To Modify: Place hands beside you on the into squat position and jump straight up.
floor for support.
***To Modify: Perform a regular burpee with
both hands and/or omit the jump while doing
the one arm burpee.
5
. REPTILES
Works: arms, chest, core, quads, glutes
6REVERSE
CRUNCHES
Works: abs
A) Begin in plank position. Hands under
the at, lift your knees directly over your hips.
hand, then quickly bring it back to plank while B) Exhale as you lift your hips off the
jumping the right foot to the outside of the mat. Use your arms and hands to assist in
right hand. maintaining your balance. With control, lower
your spine and hips back to the start position,
***To Modify: Instead of jumping, step the controlling leg movement.
feet one at a time.
p. 34
 Your Workout Today
3.8: Butt, That’s

1. Do 5 min Dynamic Warmup
2. Repeat 3.8 Butt, that’s Crazy 4x
Crazy 3. Do Lower Body Flexibility
Training

1 2
Victory Lunges

3 Wide Elvis
Sword Fight Split
Squats

4 5
Super Marios
Long Bridges

6
Straight Leg Heel
Lift

7
Lunge Kicks

p. 35
3.8: Butt, That’s Crazy
1 VICTORY LUNGES
Works: glutes, quads, hamstrings
A) Begin standing tall, feet hip distance apart.
Bring arms up diagonally overhead into a V,
relaxing shoulders.
B) Step forward into a lunge. Then return to
starting position. Alternate legs.
***To Modify: Place hands on hips.
4 LONG BRIDGES
Works: glutes, hamstrings
A) Begin lying in bridge, feet hip width apart.
Then walk your heels out so that your feet
are flexed, heels down, toes up. This is your
position for the entire move.
B) Lift ups up, squeezing glutes at the top and
release back down.
***To Modify: Perform regular bridge pulses
with ankles aligned with knees and feet
flat.
7 LUNGE KICKS
Works: glutes, quads, hamstrings, calves
A) Begin standing tall, feet hip distance apart.
B) Step one foot back into a lunge. Make
sure both of your knees are bent at 90
degrees.
C) Press through that same foot and kick it
forward.
***To Modify: Omit the kick and just perform
a lunge to standing.
2 WIDE ELVIS
Works: inner and outer thighs, quads, glutes
A) Bring feet wider than hip width apart, toes
pointed outward, core engaged, tall spine,
upper body strong. Sit low, bending at the
knees.
B) Pulse knees back while staying low and
keeping upper body tall.
5
. SUPER MARIOS
Works: glutes, quads, hamstrings, calves
A) Begin in a lowered lunge position.
B) Then power up and lift your lowered
knee to a high knee position as your other leg
straightens and lifts off the ground.
C) Land back in lowered lunge position and
repeat.
***To Modify: Omit the jump.
3SWORD FIGHT SPLIT
SQUATS
Works: glutes, quads, hamstrings
A) Begin in a lunge position with both legs at
90 degrees and make a sword fighting motion
(or infinity sign) with your arms as you split
squat jump in the air.
B) Switch legs and repeat the sword motion
again.
***To Modify: Omit the split squat jump and
perform alternating lunges instead.
6 STRAIGHT LEG HEEL
LIFT
Works: glutes, hamstrings
A) Begin on forearms, shoulders stacked over
elbows. Knees under hips.
B) Extend one leg straight back and flex the
foot.
C) Squeeze the glute as you lift the leg
leading with the heel. Return to start tapping
toe on the mat.
p. 36
 Your Workout Today
3.9: Armed Forces

1. Do 5 min Dynamic Warmup
2. Repeat 3.9 Armed Forces 4x
3. Do Upper Body Flexibility
Training

1
Pass & Shoot

2 3
Plié Punches
Oil Rigger

4
Lunging Lats

5
Golf Ball Hops

6
Side Press Up

7
Crab Kicks

p. 37
3.9: Armed Forces
1 PASS & SHOOT
Works: quads, hamstrings, calves
2 OIL RIGGER
Works: triceps, chest
3 PLIÉ PUNCHES
Works: inner and outer thighs, quads, glutes

A) Hop to one side, then jump up as if you’re
shooting a basketball.
B) Then hop to the other side, “catch” the ball
and shoot it up again.
***To Modify: Omit the jump and just step
instead.
A) Start in tabletop, hands directly below the
shoulders, then lift and extend the right leg
behind you.
B) Inhale and bend your elbows keeping them
close to your sides and start lowering your
chin towards the mat, beyond your fingertips.
Core is engaged and back is flat. Exhale,
press up to start and repeat.
A) Begin in a low plié, knees facing in line
with your feet, chest open.
B) While keeping plié position, punch from
side to side, twisting torso. Stay low.
***To Modify: Don’t go as low in your plié.

***To Modify: Stay on both knees for tricep

push-ups.

4 LUNGING LATS
Works: glutes, quads, hamstrings.
A) Begin standing tall with feet hip-width
apart, arms over head.
B) As you step your right foot forward and
drop into a lunge with both knees bent at 90
degrees, perform a lat pull-down by bringing
the elbows down and back. Return to starting
position and switch your legs as you continue
to pull down the arms.
5
. GOLF BALL HOPS
Works: shoulders, biceps, quads, hamstrings,
calves
A) Begin standing with arms out to sides,
slight bend in the elbow, palms facing
up. hugging your body.
B) Begin hopping side to side while circling
your arms, keeping them shoulder height.
***To Modify: Omit the hops and simply
perform golf balls.
6 SIDE PRESS UP
Works: triceps, chest
A) Begin on your side, with top arm bent,
hand on floor by your lower shoulder,
supporting yourself. The bottom arm is
B) Press through your lower palm to lift
yourself up, engaging your triceps and chest.
Try to straighten your arm then lower yourself
back down.
***To Modify: Perform half cobra pushups.

7 CRAB KICKS
Works: shoulders, core, glutes, quads,
hamstrings

A) Begin in reverse table top with knees over

ankles, and wrists under shoulders, fingers
facing towards feet.
B) Kick one leg up and reach towards toes
with opposite hand. Alternate sides.

***To Modify: Alternate leg kicking only

without hands touching.
p. 38
 Your Workout Today
3.10: Hey Coregeous

1. Do 5 min Dynamic Warmup
2. Repeat 3.10 Hey Coregeous 4x
3. Do Total Body Flexibility
Training

1
Hip Twist Plank
Jacks

2
Plank Rows

3
In n Outs

4
Star Abs

5
Automatic Scissors Knee-In Flyers

6
7
Star Burst

p. 39
3.10: Hey Coregeous
1 HIP TWIST PLANK 2 PLANK ROWS
Works: shoulders, back, abs
3 IN N OUTS
Works: inner and outer thighs, quads, glutes,
JACKS hamstrings
Works: shoulders, abs, obliques, quads,
A) Begin in plank position.
hamstrings
B) Row one arm up as if you are rowing a A) While in a semi squat position with chest
heavy dumbbell. Keep hips square in plank forward and a flat back, jump feet out wide.
A) Come to a plank on the elbows.
position. B) Immediately jump back into a narrow
B) Twist your torso and lower one side of your
C) Repeat with the other arm. squat. Repeat as fast as you can.
hip to touch the mat, come back to plank, and
twist to the other side.
***To Modify: Perform from plank on the ***To Modify: Do Jumping Jacks.
C) Come back to plank and jump both feet
knees.
out and then in.

***To Modify: Perform hip twists on knees

only.

4 STAR ABS
Works: abs
A) Begin lying on your back. Lift your head,
neck, and shoulders up into Pilates stance and
stretch the arms and legs out as if making a
star with the body.
B) Inhale as you extend, and exhale as you lift
up onto your tailbone, bringing the arms and
legs with you and crunching into a ball. Return
with control back to the star position.
***To Modify: Instead of lifting all the way
up on your tailbone as you draw the knees in,
simply draw the knees into your chest with
your back still on the mat.
5
. KNEE-IN FLYERS
Works: shoulders, abs
A) Begin in plank position. Bring one knee
into your chest.
B) Then extend that leg up straight as high as
you can and use your lower leg to jump, lifting
yourself into a mini handstand.
***To Modify: Perform alternating knee ins.
Omit the jump all together.
6 AUTOMATIC
SCISSORS
Works: abs
A) Begin lying on your back. Lift head, neck
and shoulders up in Pilates stance.
B) Lift one leg straight up in line with your hip,
and the other straight forward hovering above
the floor.
C) Alternate legs in a scissoring motion.
***To Modify: Perform with head, neck and
shoulders relaxed on the floor and hands
underneath your tailbone for support.

7 STAR BURST
Works: glutes, quads, hamstrings, calves

A) Begin in a narrow squat with feet together,

chest proud, back flat and arms in.
B) Press through your heels and jump high,
creating a star shape with arms and legs.

***To Modify: Perform Jumping Jacks.

p. 40
PIIT Stop for Reflection
Day 125 TASK: Write down who you were and what you wanted to change
on Day 1 of PIIT28 1.0. in the left column. Then write down who you are
now and what has changed in the right column below.

Da y 1 No w

Day 139 TASK: Write down 3 things that you’re proud of from being on this
PIIT28 Journey.
1)

2)

3)

Today, I want you to practice reflection. This is one of the best ways to appreciate the journey you’ve traversed as well as self growth.
In today’s fast paced world, we are all GO GO GO and it’s all about the future. But how can we appreciate the now? By remem-
bering how we got here.

It’s incredibly satisfying to take a moment and look back at how far you’ve come. I do this form time to time, especially when I feel
stuck. But the truth is, the stagnancy is just temporary. If you keep moving, keep trying, you will get somewhere. And if you just take a
breath and take a mental look into the past to a certain point in time (in this case Day 1 of PIIT28 1.0) and compare that person to
who you are now, you cannot deny that you’ve gotten better, stronger, and smarter. You’ve truly grown.

Once you’ve done the above, you have successfully completed your PIIT Stop for Reflection!
p. 41
 Your Workout Today
3.11: Dead Muffin

1. Do 5 min Dynamic Warmup
2. Repeat 3.11 Dead Muffin Walking 4x
Walking 3. Do Lower Body Flexibility
Training

1
Ballet Legs

2 Super Marios
3
Cha Cha Abs

4
Wiggles

5
Dead Man
Walking

6
Folding Toe
Touches

7
Side Lunge Hops

p. 42
3.11: Dead Muffin Walking
1 BALLET LEGS
Works: Glutes, quads, hamstrings
2 CHA CHA ABS
Works: abs, obliques
3 SUPER MARIOS
Works: glutes, quads, hamstrings, calves

A) Begin standing with the feet crossed,
opposite heel to opposite ankle with your
arms reaching out to the sides at shoulder
height.
B) Bend the knees slightly in a demi plie,
press through the feet and jump up while
uncrossing your feet into a wide stance.
C) Land back into the starting position with
feet crossed and knees bent.
A) Begin seated with knees bent, feet flat
on the floor. Hinge at your hips and lift arms
straight up overhead, relax shoulders.
B) Use your obliques to pull your shoulders
back in a 1-2-hold motion with arms straight
the entire time.
***To Modify: Have arms straight out
forward instead of overhead.
A) Begin in a lowered lunge position.
B) Then power up and lift your lowered
knee to a high knee position as your other leg
straightens and lifts off the ground.
C) Land back in lowered lunge position and
repeat.
***To Modify: Omit the jump.

***To Modify: Simply pulse squat in the demi

plie position with feet crossed.

4 WIGGLES
Works: abs, obliques
A) Begin lying on your back, toes together,
heels and knees apart. Hands lightly behind
your head, elbows wide.
B) Crunch the side body together by shifting
ribs toward hips and hips toward the ribs.
Elbow meets the knee.
B) Swivel from side to side.
5
.DEAD MAN
WALKING
Works: quads, glutes, hamstrings
A) Begin kneeling with hands in prisoner
position behind your head.
B) Stay low and walk forward without ever
bending your legs bigger than 90 degrees.
This is a low lunge-walking motion.
***To Modify: Bend the legs bigger than 90
degrees and stay higher.
6FOLDING TOE
TOUCHES
Works: shoulders, quads, hamstrings, glutes
A) Begin with chest facing out, one hand
under shoulder, arm straight and bottom
knee bent on the floor. Top leg and arm are
extended straight and out long.
B) Reach top leg and top arm out forward,
keeping back straight, chest proud. Squeeze
abs as hand and toes touch. Return to starting.

7 SIDE LUNGE HOPS

Works: inner and outer thighs, quads,
hamstrings, glutes

A) Standing tall, feet hip distance apart, step

one foot out to the side bending that knee to a
90-degree angle, while keeping the other leg
straight feeling a stretch in your inner thigh.
B) Jump up and land with opposite leg bent
90 degrees and other leg extended long in
side lunge.

***To Modify: Omit the jump and step into

alternating side lunges instead.
p. 43
What’s Next?
Whoa there beast! You just made it through PIIT28 3.0! WHO ARE YOU!?

Can I just say how incredibly proud I am of you? The fact that you said you were going to do this and actually
did it is a big deal. But to do it with the passion and the enthusiasm that you did - it makes my soul so happy.

Take a moment to look back at where you were on day 1 of PIIT28 1.0. Perhaps you were scared. Frightened
of burpees. Dreading froggy hops. But look at you now. Maybe you don’t love burpees (no one really does,
it’s ok) but you look forward to seeing how much better you can be every time you give a one arm burpee a go.
C’mon, don’t tell me that that doesn’t sort of get you excited! I see a fire within you that wants to keep trying
new things. That’s the passion that’s going to make you better EVERY SINGLE DAY.

Your transformation (whether physical or mental) is really important to me. Change is necessary as a
human being if you want to continue growing. So share with me how you’ve changed! Use the hashtag
#beforeandafterPIIT to show me your before and afters as well as the story of your journey through
#PIIT28. Your words will help inspire so many PIITsters. Be honest. Be vulnerable. Be you. The community
is here to embrace you in every way.

3.0 is not the end of the road. This is the beginning of the new you. I want you to do 3.0 over again to master
it. Then I want you to look through 1.0, 2.0, ad 3.0 and begin thinking about how you would craft your own
workout. You have the tools. You have the vast exercise library. Now try challenging yourself with your own
sequences.

Congratulations on how far you’ve come. Promise me that you won’t lose this passion and motivation for life.
Keep the momentum up and you will succeed in everything that you do. It’s all the same formula.

p. 44
 Where
there is no
struggle,
there is no
strength.