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

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
How to Crush Goals p. 7
Quick Flat Belly Tips p. 9
Maintaining Your Goal Body p. 12
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?

PIIT28 1.0 and 2.0 were a rite of passage. You’ve gained

so much muscle, endurance, and skill from completing those
rounds. Give yourself a huge pat on the back if you haven’t
already because not everyone gets here. The truth is, some
people will NEVER get here. But you did.

So now it’s time to take all of that training and take it to the
stage. I want you to BRING IT for me in 3.0!

3.0 is the beginning of your third transformation. Your body

will evolve into the best version of itself every day that you
do PIIT28. If you’ve been following your PIIT Calendars
religiously and fueling your body with Reset-friendly foods,
you will not only feel strong, but you will LOOK strong. I
KNOW THIS.

I took the photo on the right a few days after completingThe

28 Day Reset in conjunction with 3.0 and and I just love
how my body looks so much! I am grateful that my body let’s
me move the way I ask it to and I am overjoyed that it listens
when I nourish it well. I have found balance.

And balance is what I want you to discover throughout your

PIIT28 journey too. Stay challenged and remain positive.
You will get there.

Now, in order to keep your body and your mind constantly

guessing, I’m switching things up again! 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 even more compound movements that will

work multiple muscle groups at once to help you burn fat and
build muscle 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 fired up, motivated, and ready to crush every single

workout!
p. 6
How to Crush Goals
Goals. Everybody sets them. But not everybody follows through with them.

It’s not like the desire or commitment isn’t there during the declaration, so what’s the deal? Is it the length of time people set? Could
it be the goal isn’t well-defined enough? Is it sabotage from the person, or friends and family? Is it a lack of follow-through?

I think all of these are possibilities, but that doesn’t mean you shouldn’t set a goal and work for it! Goal-setting is one of the best ways
to get what you want. Sure, you might get lucky or work hard for something you wanted, but if you make a plan with specific steps, the
odds are more in your favor that the goal will be reached.

Here’s how to do it:

1. Write it Specifically. 

The reason, “I want to lose 10 pounds,” never works is because it’s vague. Ask yourself how, when, with whom and why. Here’s what a
clearly defined resolution with the same end-goal looks like:

“I will lose 10 pounds by March 5th by eliminating all fast food, added sugars and caloric beverages.
I will do PIIT 6x a week at 7am at home and take one rest day on Saturday. I will pack my lunches
with lettuce wraps, salad in a jar and overnight oats 5 days per week. I’ll food log using my Fit
Planner. I’ll complete this with my sister. The two of us will swap food logs by 9 p.m. every night, or
we have to pay the other $5. If I skip a workout and fail to make it up, I will pay my sister $5.”

How’s that for specific?! There’s accountability and, “skin in the game,” by having a monetary consequence for skipping a food log or
workout. The great news is, this will become a habit in no time because it’s like a work schedule. You know when to clock in and out at
work, right? This is no different. It’s structure! You now know what lunch will be every day. You know the times and locations of your
workouts. You know how much it’ll cost you if you slack. So just like with the responsibility of a job, better health becomes second
nature.

I will work out six

times a week at

7am every day. If

I skip a workout, I

will pay my sister

$5. No exceptions.

DON’T MISS ANY

WORKOUTS!!!
p. 7
How to Crush Goals
2. Set your Why.

After you write down the specifics, write down your motivation for your goal. Any time you feel like quitting, pull it out. Try going
beyond, “fitting into my skinny jeans.” That’s an okay goal, but you might find a pair of jeans vanity sized up, rationalize why they’re a
good purchase and talk yourself out of your goal. There has to be a deeper why than just the superficial. How about “I want to get
strong enough to surprise-carry my boyfriend/girlfriend!”

3. Break it Down.

If your goal is big, like running a marathon or doing 100 consecutive push-ups or holding a 5 minute plank, you’ve got to break it
down. There are lots of websites to help with training programs for marathons, but if your goal is something you can practice in small
bits at home, set up your goal date and reverse engineer it. To complete 10 unassisted pull-ups in 3 months would require 1 week of
assisted pull ups, some shoulder and back strengthening exercises and then specific days of full pull ups in increments of 2-3 for at
least 6 weeks. So design your program, write it on a calendar, and take that piece of paper to the gym until your goal date!

4. Tell 3 People.

Or, go bigger and declare it on Instagram or Facebook! Regardless of how you do it, seek out the accountability of people you like
and trust, but who will hold you to the fire during a doughnut drive-by. These cannot be the, “you only live once friends.” Those
friends are great for other things, but for this, you need pinky-swear peeps who will not let you slide, even if you beg, plead and shed
a tear. Set up your arrangement in a serious way. Tell your posse that you’ve set a serious goal for yourself and you need honest help
to make it a reality. Have them sign something. Tell them under no circumstance are they to let you stray from your plan. You can even
incentivize them! If you reach your goal, you treat everyone to a mani/pedi! How’s that for creating a win?

5. Prepare to Change.

You’re going to have to take a good hard look at the actions or behaviors that are sabotaging your biggest desires. If it’s finding Mr.
Right, take a look at the walls you’re building. Are you not putting yourself out there enough? Are you falling for the same type of guy
over and over without learning the lesson of why he’s actually Mr. Wrong? If it’s diet and exercise, sit down and list your bad habits,
why you think you do them, and how you can cut them off at the pass. For example, if your sabotage is binge eating at night after a
clean-eating day, ask yourself why you’re doing that. Maybe if you ate more during the day, you’d be less hungry at night. Or maybe
nighttime is when you’re most lonely or bored and you need to come up with something to do from 8-10 p.m. But nothing will change
unless you remove the self-sabotaging behavior, and the best way to do that is identify it, sit with it, and tackle it head-on.

6. Forgive Imperfection.

This is a big one! If you stumble, do not throw in the towel and vow to try again next year. You don’t want to give yourself an out, but
you most certainly do not want it to be all or nothing. If you have a bite of bagel before realizing it’s on your “do not eat” list, don’t finish
it off because you had one bite. Forgive the mistake (bite) and get right back on track!

p. 8
Quick Flat Belly Tips
Need to look amazing but have no time?

I don’t know a girl on the planet who hasn’t had a last minute “OMG, I need to look RIDICULOUSY HOT by tonight” moment.
Whether it’s the fear of running into an ex, visiting an old high school friend, job interview, blind date, gala, photo shoot or an event
that requires a svelte bodycon dress, we’ve all been there!

Sure, you’ve done your part in the days leading up to “the day,” eating better and getting your workouts in, but there’s no denying the
extra confidence boost that comes from feeling lighter and tighter as you zip up that gorgeous dress.

There are hundreds of questionable ways to slim down in a big hurry, but I’m not about to suggest you do any of those. Slow and
steady - eating well and exercising daily - will always win the race in terms of safety and sustainability. What we’re going to discuss
here today are the top tricks to make you look and feel at least five pounds lighter when you’re up against the clock.

I know that when I wake up and my tummy is flat and my body isn’t retaining water, I instantly feel as though I lost 10 pounds
overnight. It’s an illusion most of the time, because I’m pretty sure the scale doesn’t budge every time I experience this sense of
lightness, but it’s a feeling I like because my clothes look and fit just a little bit better, which leads to a pretty confident day! If I could
bottle up that flat-belly feeling and share it with everyone, I would! But since I can’t, I figured I’d share the best ways for you to
experience it for your next big “red-carpet” moment. These tips are a magical mix of what to do, eat and wear 24-hours in advance of
your event.

What to Do:

1. You need to work out the day before, and the day of your
event, but the kind of workout definitely matters.

A heavy strength day isn’t your best bet. Not only can you be left
feeling sore in all the wrong places, leaving your posture a bit off
(which doesn’t help with looking long and lean), but you can actually
gain a bit of temporary weight from fluid retention. A heavy weight
day, or new weight regimen, causes tiny microscopic tears in the
muscle tissue. This is a usually a good thing, because the repair is how
you’ll eventually get stronger. In the meantime, however, your body
will go into protection mode. Inflammation of the muscles, and fluid
retention within them, can cause you to see an increase on the scale of
anywhere from 1-5 pounds.

Seeing numbers we don’t like can mess with our psyche, so stick to
cardio for a good 30-60 minutes. That means picking any cardio
routine from PIIT28 1.0, 2.0, or 3.0! You’ll not only flush out excess
salt, but you’ll increase urination, which can help reduce that heavy
water weight feeling. Follow up your cardio with a great core session,
POP Pilates or stretching routine. I always find it’s easier to “suck in”
when my core is a little sore, plus, it just FEELS flatter when I know I
have worked it hard!

p. 9
Quick Flat Belly Tips
2. If you want a little extra credit, do what actors do right before filming a love scene.

Do 25 push-ups, 20 shoulder presses and 50 triceps dips just before going out to help your arms feel filled out and lean.

3. If you can use a dry sauna, definitely do it!

Saunas eliminate toxins and unwanted stored water. Try 30-40 minutes for the best results. There are sauna studios popping up
where you pay per visit, or get a monthly membership. Many health clubs have them as well.

4. Soak in a hot Epsom salt bath the day before (or several days before) to release fluid retention.

Epsom salts have been shown to relieve muscle aches and cramps, ease constipation, increase insulin sensitivity and promote
relaxation. Ideally you’ll use 2 cups and soak for at least 12 minutes, 3 days per week. Definitely avoid soaps and bubbles if you’re
doing the Epsom bath though! Save the bubbles for another time!

What to Eat:

1. The best piece of advice here is not to do anything too drastic.

Don’t decide to just drink green juice because your BFF said it would work. If you do, and
it doesn’t agree with you, or leaves you feeling shaky and grouchy, it could spoil the night
all together. That said, what you should do is avoid gas-producing foods the day of and the
day before that tend to lead to bloating like beans, broccoli, cauliflower and dairy. If you
have any food sensitivities like dairy or gluten, avoid those as well. Eating them can lead to
inflammation, which can lead to water weight or bloating.

2. Stay away from salt and alcohol for at least 24 hours to avoid water retention.

You’ll want to keep drinking your 8-10 glasses of water though! The best water to drink:
warm water with lemon. Lemons are a natural diuretic, and when combined with warm water,
act as a bit of a natural laxative. Have two glasses the day before, and one the morning of,
in addition to several glasses of plain, or infused water. The best additions for your H2O:
parsley, cucumber, lemon, lime, watermelon and cantaloupe.

3. Wake up with two eggs to get a little protein and fat with zero carbs.

Use a no-sodium seasoning like Mrs. Dash to up the flavor without the salt. Most carbs have
us retaining water, which is why eggs are the perfect de-bloating food.

4. Eat a salad made with cucumber, tomato and spinach.

All contain water and a little fiber, but not so much fiber that you’ll feel bloated. Cucumbers
are natural diuretics. Tomatoes contain potassium, which helps eliminate sodium, and spinach
is a detoxifying food. You don’t want to starve yourself, so add some protein and nuts with
low-sugar dressing to help keep you full without the risk of bloat.
p. 10
Quick Flat Belly Tips
5. Have a snack of celery with one tablespoon of almond butter.

Celery is a widely touted bloat-buster that helps flush out extra water, which helps bellies everywhere feel just a bit flatter. Almond
butter contains a little protein and just enough fat to keep you satisfied. Just use an unsalted variety.

What to Wear:

1. Black really is slimming and works on just about everyone.

But if you love color, keeping with one hue from head to toe is best because it lengthens the body. Nude shoes are the exception to
this rule. Nude shoes actually extend the look of your leg, which is why it’s acceptable to wear them with a black dress, or any color
outfit you choose. When selecting your shoes, heels will always make you look longer, leaner and taller. Try to avoid ankle straps
which actually cut the length of your leg. If you’re wearing boots, go with a heel, and keep the rest of the outfit the same color by
adding tights, if the skirt is a mini, or choosing pants in the same color as the boots.

2. Wear a V-cut or off-the shoulder dress!

That elegant bit of skin will take the focus off potential problem areas like
the waist. Bonus points if you can find one that cinches in at the waist!

3. If you’re wearing jeans, go for long ones to accentuate your

length.

Skinny jeans or boot cut both work! High waisted jeans are an awesome
option too since they’ll hug your hips and accentuate your waist!

4. Do what celebrities do on the red carpet...wear SPANX!

This is a last resort option. I’m going to admit that I have not worn
SPANX, but I know a lot of friends who have and it makes them feel
very confident for their events. If you want to smooth out any lines and
accentuate your figure even more, don’t be afraid to try.

p. 11
Maintaining Your Goal Body
So what happens after you have reached your goal weight or goal body?

How do you maintain the weight? How do you continue that healthy lifestyle? I want your weight loss journey to be successful
and for you to stay healthy throughout your entire life! So, I am going to share with you the next steps you will take to ensure you
SUSTAIN all that hard work!

1. Don’t go back to your pre-weight loss habits.

This first time is an obvious one, but unfortunately many people have a hard time with it. Just because you reached your goal weight,
doesn’t mean you can completely blow all your hard work by going back to your old habits! Maintaining a healthy weight still takes
work. So, be sure to eat healthy most of the time, while still allowing yourself YOLO meals every once in a while. A healthy and
maintainable lifestyle is balanced without deprivation from any foods. This is the same with working out. Just because you lost weight,
doesn’t mean you can stop working out completely. But, you may change your workout routines. And that brings me to tip number 2.

2. Continue to exercise, but re-evaluate your goals.

Now that you have reached a healthy weight, you’re not exercising specifically to lose pounds, but instead to maintain or even build
muscle and strength. So if you did a lot of cardio to lose weight before, you may not have to continue the same workout plan now.
You have more freedom to do different styles of workouts. For example, you can do PIIT28 a few times a week, and strength
training (POP Pilates or weight lifting) a few times a week. Both PIIT28 and strength workouts will ensure you maintain muscle
mass without gaining fat. Also, don’t be in the mindset that workouts = weight loss. Instead, change your focus that workouts are for
HEALTH and for happiness. You’ll be better able to find joy in fitness and make it part of your lifestyle.

3. Measure your progress.

This might be the most important tip of them all! To ensure that you aren’t STILL losing weight, or the opposite, GAINING weight,
measure your progress as needed. This can be in the form of measuring tape, a scale, or some “goal clothes.” You don’t need to do
this often – just when you feel like checking in on where you are. Honestly, if you’re in tune with your body, you will usually know
where you stand!

If you find that you are still losing muscle (and don’t want to be) then you can increase your food intake. Remember, that doesn’t mean
you should go crazy and eat junk food, but instead increase HEALTHY foods. Even an extra 100-200 calorie snack can be what
you need to ensure you don’t continue to lose weight.
p. 12
Maintaining Your Goal Body
If you find that you are GAINING fat, then you need to re-evaluate how much you’re eating and if you went back to old unhealthy
habits. Keeping a food and exercise diary can help you track your progress and maintenance. When keeping a health journal, make
sure you are HONEST with yourself about what you’re eating and when you’re working out. Being honest and accurate is essential
so you know where you can make adjustments.

4. Recognize what your true, natural weight is.

It is possible that you may gain a few pounds back after your weight loss journey, but this is OKAY! In your efforts to lose weight, you
may have ended up actually losing too much weight for your body and lifestyle. We all have a natural and healthy weight that is easier
for us to maintain. Most people actually say they are the happiest when they simply live a healthy, active lifestyle and let their bodies
find their natural weight. So don’t stress too much about calories, but instead listen to your body and how you feel. Our bodies are
extremely smart and they have a set-point weight that they will naturally stay around (as long as you are still being consistent and
balanced).

5. Stay motivated!

Remember how motivated you were doing your weight loss journey?! Keep that up! Stay motivated to be healthy and happy for
LIFE! I know that this is easier said than done. Some days we are more motivated than others – and that’s okay! Remember how
much you have already accomplished. Look at old pictures and compare them to where you are now. YOU are your own motivation!
But with that being said, you still need to surround yourself with positivity and people who support your goals. Make sure that your
friends and family understand how much hard work your weight loss took, and how you’re still continuing to work hard to maintain it.
So, remember that being healthy is a LIFESTYLE. You cannot go on a diet and then stop and expect to stay the same weight.
Continue to practice healthy behaviors, monitor your progress, think about how good you feel, and stay POSITIVE!

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 with 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.

113114115116117118119
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

120121122123124125126
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

127128129130131132133
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

134135136137138139140
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 seconds 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 minute 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 minutes and 40 seconds. 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 seconds of rest
Make sure your volume is turned up so that from 45 seconds and show the move name so in between exercises.
you can hear me count you down. Also, you can you 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:

113114115116117118119
for
Dynamic Body Truly Booty Upper Class Back that Ab Inferno Love Muffintop
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: PIIT 3.11:

120121122123124125126
for
Burn Baby But, that’s Armed Forces Hey Inferno Reflection Dead Muffin
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:

127128129 130131132133
for
Dynamic Body Truly Booty Upper Class Back that Ab Inferno Love Muffintop
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: PIIT 3.11:

134135136137138139140
for
Burn Baby But, that’s Armed Forces Hey Inferno Reflection Dead Muffin
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 plié, 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

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

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.
A) Begin in plank position, hands under
your butt. Land softly and on the balls of your B) Step forward into a lunge. Then return to
shoulders, feet extended long behind. Jump
feet. starting position. Alternate legs.
both feet out wide then back in.
B) After you bring your feet back in, bend the
***To Modify: Place hands on hips.
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
Works: quads, glutes, 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.

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 apart without even thinking. But this ends up damaging your confi-
dence, 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 from 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 plié,
press through the feet and jump up while
uncrossing your feet into a wide stance.
C) Return to 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.
Don’t tell me that doesn’t get you excited! I see a fire within you that wants to keep trying new things. It’s the
passion that is 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, and 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.