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

2.0
 Pilates Intense Interval Training 2.0
by Cassey Ho
Cover Photographer: Rod Foster
Fitness Photographer: Sam Livits
Graphic Designer: Leslie McMullin

DISCLAIMER

Copyright © 2016 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 2.0 Calendar p. 19

PIIT 2.1: Amazing Arms p. 20
PIIT 2.2 Lean Machine p. 22
PIIT 2.3 Luscious Legs p. 24
PIIT 2.4 Sizzlin’ Six Pack p. 26
PIIT 2.5 Cardio Camp p. 28
PIIT Stop for Admiration! p. 30
PIIT 2.6 Bomb Backside p. 31
PIIT 2.7 Unwavering Upper Bod p. 33
PIIT 2.8 Fit Beast p. 35
PIIT 2.9 Lean Legs p. 37
PIIT 2.10 Ab-nnihilation p. 39
PIIT Stop for Appreciation! p. 41
PIIT 2.11 Back & Booty Blast p. 42

What’s Next? p. 44

p. 3
 Intro
PIIT 1.0 prepared you physically and mentally for what’s about to come.

Physically, you have pushed yourself, increased your cardiovascular endurance, strengthened your muscles,
and burned stubborn fat.

Mentally, you have taken your body to places you never thought it could go. You proved any doubts wrong,
because you believed in yourself.

Spiritually, you are discovering who you are, what makes you happy, and what you makes your inner flame
ignite with passion.

Now, you are ready to continue the PIIT28 journey towards an even more confident, invincible, and beautiful
you. Not too many make it here. But you’re different. You’re destined for incredible success in your journey.

ARE YOU READY? It’s time for PIIT28 2.0.

p. 4
The pain of the process is only
temporary. But the feeling of
achievement lasts forever.
The Transition
How is 2.0 different?

You’re already so much stronger than when you started 1.0 and 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 2.0 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 2.0 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 2.0 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 2.0, 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.

57585960616263
Post a picture of you
stretching
#PIITday57
Post something that makes
you happy
#PIITday58
Post a sweaty selfie!
#PIITday59
Post a pic and
tell us a personal
improvement
(physical or mental)
you’ve made so far
#PIITday60
Post a pic of you in plank –
remember good form!
#PIITday61
Do a random act of
kindness today and
post a pic telling us Post a pic of your
about it
#PIITday62
fave fruit
#PIITday63

64656667686970
Post your favorite way to
relax and de-stress
#PIITday64
Post telling us how you
feel today
#PIITday65
Post a healthy snack
#PIITday66
Post a pic of your fave
flower and tell us why
#PIITday67
If you were an animal,
you’d be...
#PIITday68
Post something
or someone you’re
thankful for and tell
us why
#PIITday69
Post a pic of an area of
your body you’re proud of
#PIITday70

71 72 73 74 75 76 77
Show us a hidden talent!
#PIITday71
Post about an
accomplishment
you’re proud of
#PIITday72
Post a picture that makes
you laugh
#PIITday73
Show us your pretty smile!
#PIITday74
Post something you want to Post a quote that makes
improve about yourself
#PIITday75
you happy
#PIITday76
Post a jumping pic!
#PIITday77

78 79 80 81 82 83 84
Post someone who
inspires you
#PIITday78
Post a picture of you
wearing something
that makes you feel
super confident
#PIITday79
Post your favorite recipe for
us to try!
#PIITday80
Post a sweaty selfie!
#PIITday81
Post a place you’d like to
travel to
#PIITday82
make you happy
#PIITday83
Post your
before and
after! Day 1
Post a list of 5 things that
vs. now.
#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
 PIIT2.0 Calendar
This is your PIIT28 2.0 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.

57585960616263
Warmup Warmup Warmup Warmup Warmup PIIT Warmup
PIIT 2.1: PIIT 2.2: PIIT 2.4: PIIT 2.5: Stop PIIT 2.6:
PIIT 2.3: for
Amazing Arms Lean Machine Luscious Legs Sizzlin’ Cardio Camp Admiration! Bomb
Six Pack Backside
Flexy: Flexy: Flexy: Flexy:
Upper Body Total Body Lower Body Flexy: Total Body Flexy:
Total Body Upper Body

64656667686970
Warmup Warmup Warmup Warmup Warmup PIIT Warmup
Stop
PIIT 2.7: PIIT 2.8: PIIT 2.9: PIIT 2.10: PIIT 2.5: for PIIT 2.11:
Unwavering Fit Beast Lean Legs Ab-nnihilation Cardio Camp Appreciation! Back & Booty
Upper Bod Blast
Flexy: Flexy: Flexy: Flexy:
Flexy: Total Body Lower Body Total Body Total Body Flexy:
Upper Body Lower Body

71727374757677
Warmup Warmup Warmup Warmup Warmup PIIT Warmup
PIIT 2.1: PIIT 2.2: PIIT 2.4: PIIT 2.5: Stop PIIT 2.6:
PIIT 2.3: for
Amazing Arms Lean Machine Luscious Legs Sizzlin’ Cardio Camp Admiration! Bomb
Six Pack Backside
Flexy: Flexy: Flexy: Flexy:
Upper Body Total Body Lower Body Flexy: Total Body Flexy:
Total Body Upper Body

78798081828384
Warmup Warmup Warmup Warmup Warmup PIIT Warmup
Stop
PIIT 2.7: PIIT 2.8: PIIT 2.9: PIIT 2.10: PIIT 2.5: for PIIT 2.11:
Unwavering Fit Beast Lean Legs Ab-nnihilation Cardio Camp Appreciation! Back & Booty
Upper Bod Blast
Flexy: Flexy: Flexy: Flexy:
Flexy: Total Body Lower Body Total Body Total Body Flexy:
Upper 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.

p. 19
 Your Workout Today
2.1: Amazing Arms

1. Do 5 min Dynamic Warmup
2. Repeat 2.1 Amazing Arms 4x
3. Do Upper Body Flexibility
Training

1 2
Reptile Jumps

Half Cobra
Pushups
3
Single Legged
Plank Hops

4
Swimmers

5
Air Jacks

6
Double Pushup

7
Squat Hops

p. 20
2.1: amazing Arms
1 REPTILE JUMPS
Works: arms, chest, shoulders, core, quads
A) Begin in plank position. Hands under
shoulders, feet hip distance apart.
B) Jump the left foot to the left hand, then
quickly bring it back to plank while jumping the
right foot to the right hand.
***To Modify: Instead of jumping, step the
feet one at a time.
4 SWIMMERS
Works: upper and lower back, glutes
A) Lying on your stomach, extend the arms
overhead, feet hip width apart.
B) Lift the chest and head off the mat and
simultaneously lift the right arm and leg off
the mat .
***To Modify: One arm, one leg at a time.
Limit height of lift.
7 SQUAT HOPS
Works: glutes, quads, hamstrings
A) Come into squat position, keeping the
chest forward.
B) Press through the feet to jump off the
ground, and then return back to the squat.
***To Modify: Omit the jump and perform
fast squats.
2 HALF COBRA
PUSHUPS
Works: triceps, deltoids, traps
A) Lying on your stomach, bring your hands
next to your armpits. Keep the elbows next to
your ribs and facing back.
B) Exhale, open up the fingers, and press
halfway up to cobra lifting your upper body,
shoulders back. Inhale; lower with control,
keeping your elbows tucked by your sides.
5 AIR JACKS
Works: quads, thighs, shoulders, arms, core
A) Begin standing tall with feet together,
shoulders rolled down away from the ears.
B) Jump up as high as you can while bringing
your legs out wide and arms reaching high.
3 SINGLE LEGGED
PLANK HOPS
Works: arms, core, legs
A) Begin in plank position; hands under
shoulders, feet hip distance apart. Lift one leg
up keeping it in line with your hip, pointing the
toes behind you.
B) Jump the opposite foot in towards your
hands, as the lifted leg stays off the ground.
Return to starting position and repeat.
***To Modify: Keep both feet on the floor
and step one leg into chest at a time.
6 DOUBLE PUSHUP
Works: chest, biceps, triceps, core
A) Come into plank position, except bring
your arms wider than shoulder width apart.
B) Bending the elbows, bring your chest
lower to the floor with three controlled
movements downwards, then press back up.
***To Modify: Perform exercise with knees
on the mat, only go down as low as you can.
p. 21
 Your Workout Today
2.2: Lean Machine

1. Do 5 min Dynamic Warmup
2. Repeat 2.2 Lean Machine 4x
3. Do Total Body Flexibility
Training

1
Speed Skaters

2
Spidermans

3
Burpees

4
Plank Twist Up

5 6
Charleston Kicks

Side Plank Elbow

Taps

7
Mountain
Climbers

p. 22
2.2: Lean Machine
1 SPEED SKATERS
Works: glutes, quads, hamstrings, core
A) Starting in small squat with your chest
forward, jump to the left, landing 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.
4 PLANK TWIST UP
Works: chest, arms, abs, obliques, glutes
A) Begin in plank position. Bring your right
leg under and across the body, tapping
the ground.
B) Rotate, lift the left arm up and look to the
ceiling. Come back to plank and repeat on the
opposite side.
7MOUNTAIN
CLIMBERS
Works: abs, glutes, hip flexors, hamstrings
A) Begin in a full plank.
B) Exhale, pull your right knee in towards your
hands. Inhale, extend the leg back to plank.
Repeat alternating sides and climbing as fast
as you can.
***To Modify: Plank on the knees.
option 1: Bring knees into chest at a slower
pace. option 2: Drop to plank on the knees
and bring knees into chest slowly one at
a time.
2 3
SPIDERMANS
Works: chest, arms, abs
A) Come into plank position with hands
under your shoulders and feet hip
distance apart.
B) Bend one leg and bring the knee to the
same elbow, then return to plank and repeat
on the opposite leg.
***To Modify: Perform from plank on
the knees.
5 CHARLESTON
KICKS
Works: quads, glutes, calves, hamstrings
A) Begin standing with your feet hip distance
apart. Kick your right leg up in the air.
B) As you bring your right leg back down, step
the left leg long behind you while reaching
down to touch the ground with your left hand.
Repeat with the opposite leg.
BURPEES
Works: glutes, quads, chest, arms
A) Begin in squat position with your hands on
the floor in front of you.
B) Jump the feet back into a plank position
and perform a pushup.
C) Jump feet back into your 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.
6 SIDE PLANK ELBOW
TAPS
Works: shoulders, arms, abs, obliques
A) Begin in side plank, with the elbow directly
under the shoulder, and in line with your
wrists. Opposite hand behind the head with
elbow bent.
B) Rotate top elbow towards the floor while
keeping your hips lifted off the mat and
core engaged.
***To Modify: Perform side plank on
the knees.
p. 23
 Your Workout Today
2.3: LUSCIOUS LEGS

1. Do 5 min Dynamic Warmup
2. Repeat 2.3 Luscious Legs 4x
3. Do Lower Body Flexibility
Training

1
Narrow Squat
Taps

2
Dead Man
Walking

3
In n Outs

4
Curtsy Lunges

5
Plank Hop
Overs

6 7
Low Running Man
Sideway Scissors

p. 24
2.3: LUSCIOUS LEGS
1 NARROW SQUAT
TAPS
Works: quads, glutes, hamstrings, inner and
outer thighs
A) Come into a narrow squat, keeping the
chest forward and back straight.
B) Extend one leg out to the side, tapping the
floor with your toes while keeping the opposite
leg in squat position. Repeat tapping motion.
4 CURTSY LUNGES
Works: quads, glutes, hamstrings
A) Begin standing with feet hip-width apart.
Step back with the right leg, crossing the left.
B) Bend your knee to lower straight down
until your front thigh is parallel to the floor
and both knees are bent at 90 degrees.
OPTION to lightly tap back knee on the
mat. Keep back straight and chest forward.
Return to starting position and repeat with
opposite leg.
7 LOW RUNNING MAN
Works: quads, glutes, hamstrings
A) Begin with the left leg bent in front of you
and the right leg long behind, toes tapping the
ground. Reach the right arm down in front of
you and left arm long behind.
B) Continue to stay low while bringing your
right leg bent in front and left leg long behind
you. Repeat motion.
2DEAD MAN
WALKING
Works: quads, glutes, hamstrings
A) Begin kneeling with the right foot on the
floor and the left knee hovering.
B) Step the left foot so it’s directly under the
left knee, and bring the right foot back with the
right knee hovering above the floor. Continue
to alternate feet while keeping core strong and
chest proud.
5 PLANK HOP OVERS
Works: arms, chest, core, glutes, quads
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. Repeat.
3 IN N OUTS
Works: glutes, quads, hamstrings
A) Begin in a narrow squat, with your chest
forward and back flat.
B) Jump the feet out wide, straightening the
legs and keeping an upright chest position.
Return to narrow squat. Repeat.
6 SIDEWAY SCISSORS
Works: inner and outer thighs, quads
A) Lying on your back with your head resting
on the mat, shoulders rolled down and hips
neutral, lift your feet up in the sky, over your
hips while pointing the toes.
B) Inhale and move the legs wide apart.
Exhale to bring them back up, crossing at
the ankle.
***To Modify: Make a diamond shape with
hands and place under tailbone to protect
lower back.
p. 25
 Your Workout Today
2.4: SIZZLIN’ SIX PACK

1. Do 5 min Dynamic Warmup
2. Repeat 2.4 Sizzlin’ Six Pack 4x
3. Do Total Body Flexibility
Training

1
Standing Roll
Overs

2
Double Leg Lift

3
Reptile Jumps

4
Butt Ups

5
Surfer

6 7
Plank Jacks
V-Ups

p. 26
2.4: SIZZLIN’ SIX PACK
1STANDING ROLL 2 DOUBLE LEG LIFT
Works: abs
3 REPTILE JUMPS
Works: arms, chest, core, quads, glutes
OVERS
Works: quads, glutes, abs
A) Begin on your backside, lift your head, A) Begin in plank position: hands under
neck and shoulders up with the hands behind shoulders, feet hip distance apart.
A) Begin standing tall with your feet hip
your head, elbows wide. Lift the legs up, hips, B) Jump the left foot to the left hand, then
distance apart and toes pointed out slightly,
knees, ankles aligned. quickly bring it back to plank while jumping the
arms overhead, while relaxing the shoulders.
B) Lower legs down to 45 degrees and bring right foot to the right hand.
B) Squat down low while bringing your arms
them back up with control.
straight out in front of you.
***To Modify: Instead of jumping, step the
C) Carefully roll back onto the mat while
***To Modify: Option to triangle hands feet one at a time.
swinging your legs straight overhead into
underneath tailbone and rest head on the mat
a rollover.
and/or bend the knees.
D) Bring the legs back forward, and land in a
squat to the starting position.

4 BUTT UPS
Works: core, arms, shoulders
5 SURFER
Works: glutes, quads, calves
6 V-UPS
Works: abs

A) Begin in forearm plank with elbows
directly under the shoulders, wrists in line
with elbows.
B) Shift your hips up high into dolphin pose
and then return to forearm plank.
A) Bring one foot out in front, pointing your
toe forward, with the back foot parallel. Arms
are extended out long, shoulders relaxed.
Bend your knees while keeping your chest
open and back flat.
B) Jump up and as you do rotate so you are
facing the opposite direction as you lower into
the squat.
***To Modify: Limit your range of motion
with the jump, or step from side to side.
A) Begin on your back with the legs long and
arms overhead, palms facing up.
B) Lift the legs up keeping them straight and
raise the upper body off the floor, reaching for
the toes with your hands. Slowly lower back
down to starting position with control.
***To Modify: Bend the knees on the
way up.

7 PLANK JACKS
Works: cardio, total-body strengthening

A) Begin in plank with your hands under your

shoulders, and your body forming a straight
line from shoulders to ankles.
B) Keep upper body still as you jump feet out
and in.

***To Modify: Step feet out and in.

p. 27
 Your Workout Today
2.5: CARDIO CAMP

1. Do 5 min Dynamic Warmup
2. Repeat 2.5 Cardio Camp 4x
3. Do Total Body Flexibility
Training

1
Plié Punches

2
Kicking Burpee

3 4
Squat Hops
Quick Feet

5
Basketballs

6 7
Low Running Man

Scissor Jacks

p. 28
2.5: CARDIO CAMP
1 PLIÉ PUNCHES
Works: inner thighs, glutes, shoulders
A) Drop into a wide plié squat, feet wider
than hips and toes pointed outward. Keep
your upper body tall, shoulders relaxed.
B) Quickly punch forward twisting the torso
side to side, turning shoulders, but keeping
your head forward.
4 SQUAT HOPS
Works: glutes, quads, hamstrings
A) Lower down into a squat, keeping the
knees over the ankles, chest forward and a
back flat. Bring the hands together in front
of chest.
B) Press through the feet to jump up and
swinging arms behind. Land back in a
squatting position.
***To Modify: Omit the jump and come into
a regular squat.
7 SCISSOR JACKS
Works: arms, shoulders, squats, calves
A) Begin with your feet wider than the hips,
arms out by your sides, shoulders relaxed.
B) Perform a jack while crossing the arms and
feet in front of you.
2 KICKING BURPEE
Works: glutes, quads, chest, shoulders, core
A) Begin standing tall with your hands in front
of the chest, kick right leg forward, return to
floor, then kick with left leg.
B) Bring hands down to floor and jump feet
back to plank.
C) Quickly return feet into the hands and
jump to starting position.
***To Modify: Step feet back into plank, and
to starting position instead of jumping.
5 BASKETBALLS
Works: quads, hamstrings, arms, shoulders,
core
A) Standing tall, feet hip distance apart, swing
arms back and perform a jump to the right as
if you were shooting a basketball.
B) Land in starting position, press through the
feet and jump to the opposite side.
3 QUICK FEET
Works: calves, quads, glutes, hamstrings
A) Stand with your feet hip-width apart, feet
facing forward.
B) Start shifting your weight onto the balls
of your feet and step into an imaginary box
between your feet. Alternate the legs stepping
in-in and out-out, repeating sequence as fast
as you can.
***To Modify: Start at a slow-to-moderate
pace.
6 LOW RUNNING MAN
Works: quads, glutes, hamstrings
A) Begin with the left leg bent in front of you
and the right leg long behind, toes tapping the
ground. Reach the right arm down in front of
you and left arm long behind.
B) Continue to stay low while bringing your
right leg bent in front and left leg long behind
you. Repeat motion.
p. 29
PIIT Stop for Admiration!
PIIT Stops happen once a week with the purpose of letting your muscles relax and recover! It is important for you to take a
day off for the following reasons:

1. Rest will help prevent injury by preventing overuse of your muscles and joints.

2. When you are strength training, you are actually making micro tears in your muscle fibers. So to truly benefit from the workout, you
need to give your immune system time to repair and grow the muscle.

3. Over-training can cause restlessness and therefore, a bad night’s sleep. When you exercise too much, you may find that your
resting heart rate is higher than normal which makes it hard for you to relax and fall asleep... which results in crankiness the next day!

4. Rest prevents burnout! If you keep going and going and going, your performance level will drop because you’ll be physically and
MENTALLY tired!

TASK: Tell 3 people something you admire about them.

Thank you so much for your Your eyes are so pretty! When
wonderful service tonight. I look at you, I can really tell
You’re the best waiter I’ve you’re being sincere.
ever had!
You really are such a
kind person. I really see
you as a role model.

Today, I want you to take 5 minutes out of your day and think about 3 people who you admire. But the twist is…you need to tell them!
Many times, we want to give people compliments, but then we get all hesitant and weird about it. Don’t let your selfish fear of feeling
out of place deny another person of feeling happy! Just do it! It will most likely break down barriers and bring you closer.

Whether you choose to text your friend, write a note to your waiter on the receipt (I do this all the time), or call your mother, you
need to complete this task. Being able to give a compliment means that you are CONFIDENT and that you are not insecure.
Practice this. Also, if you get a compliment back, don’t say “Oh no…I’m not.” Please say “THANK YOU!” and own it!

The goal of today’s activity is to spread positivity. It’s infectious. The more love we share with others, the better the energy will be
inside of you and around you.

Once you’ve done the above, you have successfully completed your PIIT Stop for Admiration!
p. 30
 Your Workout Today
2.6: BOMB BACKSIDE

1. Do 5 min Dynamic Warmup
2. Repeat 2.6 Bomb Backside 4x
3. Do Total Body Flexibility
Training

1
Plank Jacks

2
Parachuter
Squeezing

3
Lunge Squats

4
Swimmers

5
Donkey Kicks
Plank Jack

6 7
Bridge Leg Lifts

Single Legged
Burpee

p. 31
2.6: BOMB BACKSIDE
1 PLANK JACKS
Works: abs, obliques, hip abductors &
adductors, glutes
A) Start in a full plank.
B) Jump your feet out in a wide V and quickly
return back to plank, like a jumping jack. Keep
your Abs tight. Beginners, you may step out
one leg at a time.
***To Modify: Omit the jump, and instead
step one foot to the outside of your mat at
a time.
4 SWIMMERS
Works: upper and lower back, glutes
A) Lying on your stomach, extend arms
overhead, feet hip width apart.
B) Lift your chest and head off mat and
simultaneously lift the right arm and left leg off
the mat. Alternate arms and legs.
***To Modify: One arm, one leg at a time.
Limit height of lift.
7
SINGLE LEGGED
BURPEE
Works: quads, glutes, shoulders, abs
A) Begin standing on the right foot, with the
left leg bent behind, arms overhead.
B) Bring hands down in front, under the
shoulders while you kick your legs back into a
single legged plank.
C) Jump the right foot back in towards the
hands, and return to starting position.
***To Modify: Perform a regular burpee with
both feet on the floor.
2 SQUEEZING 3 LUNGE SQUATS
Works: quads, glutes, hamstrings
PARACHUTER
Works: lower & upper back, glutes
A) Begin in squat position with your knees
bent over the ankles, chest forward.
A) Lie on your stomach with your quads lifted
B) Press through the feet into a jump, then
off the mat, legs hip distance apart, chest lifted
land in a lunge with both knees bent
and elbows pressed back at a 90
90 degrees.
degree angle.
C) Jump up and land into a lunge with
B) As you press your elbows into your mid-
opposite feet positioning.
back, lift your chest higher, and press your
D) Jump back into starting squat position.
legs up. Pulse your arms back, squeezing the
shoulder blades together.
***To Modify: Omit the jump and step feet
into lunge instead.
***To Modify: Lift your upper body, while
keeping your legs on the mat, and then lift your
legs while keeping your chest down.
5PLANK JACK 6 BRIDGE LEG LIFTS
Works: glutes, hamstrings
DONKEY KICKS
Works: abs, arms, shoulders, legs
A) Begin in bridge: knees bent, feet flat on
floor, ankles aligned with knees and hip width
A) Begin in plank position, hands under
apart. Keep your arms by your side, relaxed.
shoulders, feet extended long behind. Jump
Lift your hips up to the ceiling and squeeze
both feet out wide.
your glutes.
B) As you bring your feet back in, bend the
B) Lift one leg up straight in line with the hip,
knees and jump the feet up to your butt, then
toe pointed.
extend back into plank and repeat.
C) Drop the leg to the hip and squeeze the
booty to lift the leg back up.
***To Modify: Walk feet out instead of
jumping, and then bring one foot up at a time
to your butt.
p. 32
 Your Workout Today
2.7: UNWAVERING 1. Do 5 min Dynamic Warmup

UPPER BOD
2. Repeat 2.7 Unwavering Upper
Bod 4x
3. Do Upper Body Flexibility
Training

1
Single Legged
Plank Hops

2
Plank Punches

3
Ballet Legs

4
Up Up Down
Downs

5 6
Walnut Crushers
Hop Overs

7
Air Jacks

p. 33
2.7: UNWAVERING UPPER BOD
1 SINGLE LEGGED 2 PLANK PUNCHES
Works: arms, chest, shoulders, core, glutes
3 BALLET LEGS
Works: quads, hamstrings, glutes, calves
PLANK HOPS
Works: arms, core, legs
A) Begin in plank with your hands under the A) Begin standing with the feet crossed,
shoulders, and body forming a straight line. hands on the hips, shoulders relaxed.
A) Begin in plank position: hands under your
B) Extend your right arm out in front with a B) Bend the knees, press through the feet
shoulders, feet hip distance apart. Lift one leg
punching fist, while keeping the hips square to and jump up while uncrossing the feet.
up, keeping it in line with your hip, pointing the
the ground. C) Land back into the starting position with
toes behind you.
C) Bring the right hand back to plank and feet crossed and knees bent.
B) Jump the opposite foot into your chest, as
punch with the opposite arm.
the lifted leg stays off the ground.
***To Modify: Omit the jump and straighten
***To Modify: Perform from plank on legs instead.
***To Modify: Keep both feet on the floor
the knees.
and step one leg into chest.

4UP UP DOWN 5 HOP OVERS

Works: quads, calves
6 WALNUT CRUSHERS
Works: upper back, shoulders
DOWNS
Works: pecs, triceps, deltoids, traps, core
A) Stand tall with feet hip distance apart, A) From a comfortable seated position, bring
arms long beside you. your arms shoulder height with bent elbows,
A) Start in a plank on the elbows, and have
B) As you jump up, pretend you are jumping palms forward, fingers towards ceiling.
the forearms facing towards the front.
over a box to the other side. Repeat back and B) Lift the shoulders making a U shaped
B) Press up with your right hand as your
forth. movement as you squeeze the back muscles
left hand follows into full plank, placing your
together, as if crushing a walnut between your
hands where your elbows were, beneath the
***To Modify: Omit the jump, and instead shoulder blades.
shoulders. Then come down to start on the
step your feet from side to side.
same side you pressed up with, on the right.
Repeat, and switch to the other side halfway.

***To Modify: Perform exercise from

knee plank.

7 AIR JACKS
Works: quads, thighs, shoulders, arms, core

A) Begin standing tall with your feet together,

shoulders rolled down away from the ears.
B) Jump up as high as you can while bringing
your legs out wide and arms reaching high.

p. 34
 Your Workout Today
2.8: FIT BEAST

1. Do 5 min Dynamic Warmup
2. Repeat 2.8 Fit Beast 4x
3. Do Total Body Flexibility
Training

1 2
Reptile Jumps

Lunging Lats
3
Burpees

4
Ballerina Twists

5
Mountain
Climbers

6 7
Starfish Leg Lifts

Speed Skaters

p. 35
2.8: FIT BEAST
1 REPTILE JUMPS
Works: arms, chest, core, quads, glutes
A) Begin in plank position. Hands under the
shoulders, feet hip distance apart.
B) Jump the left foot to the left hand, then
quickly bring it back to plank while jumping the
right foot to the right hand.
***To Modify: Instead of jumping, step the
feet one at a time.
4 BALLERINA TWISTS
Works: arms, shoulders, abs, obliques
A) Begin in side plank, your hand under your
shoulder, wrist in line with the elbow. Top foot
in front of the other, extend top arm overhead,
fingers reaching to the sky.
B) Rotate and thread top arm under the body
while keeping the hips high and core engaged.
***To Modify: Perform from side plank on
the knees.
7 SPEED SKATERS
Works: glutes, quads, hamstrings, core
A) Starting in a small squat, with your chest
forward, jump to the left and land on your
left leg.
B) Bring your right leg behind to your left
ankle, bending the knee without letting it touch
the floor. 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.
2 LUNGING LATS
Works: back, 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, both knees bent 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.
5MOUNTAIN
CLIMBERS
Works: abs, glutes, hip flexors, hamstrings
A) Begin in a full plank.
B) Exhale, pull your right knee in towards your
hands. Inhale, extend the leg back to plank.
Repeat alternating sides and climbing as fast
as you can.
***To Modify: Option 1: Bring knees into
chest at a slower pace.
Option 2: Drop to plank on the knees and
bring knees into chest slowly one at a time.
3 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 the feet back into 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.
6 STARFISH LEG LIFTS
Works: arms, shoulders, abs, obliques, thighs
A) Begin in a side plank, your hand under
your shoulder, top arm extended high,
feet stacked.
B) Exhale as you lift the top leg up, pointing
the toe. Bring leg back down, repeat.
***To Modify: Bend bottom knee on the mat.
p. 36
 Your Workout Today
2.9: LEAN LEGS

1. Do 5 min Dynamic Warmup
2. Repeat 2.9 Lean Legs 4x
3. Do Lower Body Flexibility
Training

1 2
Plié Jumps

Wide Elvis

3
Lunge Squats

4
Froggers

5
Single Legged
Plank Hops

6
Side Lying Leg
Circles

7
Squat Hops

p. 37
2.9: LEAN LEGS
1 PLIÉ JUMPS
Works: hip adductors, quads, glutes
2 WIDE ELVIS
Works: inner and outer thighs, quads, glutes
3 LUNGE SQUATS
Works: quads, glutes, hamstrings

A) Start in a low wide plié, knees facing in the
direction your feet are facing, and chest open.
Beginners: you may come up higher in
your plié.
B) Press up into a mini jump and land softly
back into your plié.
***To Modify: Skip the jump and come to
standing instead.
A) Bring feet wider than hip width apart, toes
pointed outward, core engaged, upper body
strong. Sit low, bending at the knees.
B) Pulse knees outwards while staying low
and keeping upper body tall.
A) Begin in squat position with knees bent
over the ankles, chest forward.
B) Press through the feet into a jump, then
land in a lunge with both knees bent 90
degrees.
C) Jump up and land into a lunge with
opposite feet positioning.
D) Jump, returning to starting squat position.
***To Modify: Omit the jump and step feet
into lunge instead.

4 FROGGERS
Works: inner and outer thighs
A) Lying on your backside with your head on
the mat, feet extended up at 45 degree angle,
flex the feet with the heels touching and toes
turned out.
B) Bend your knee, stopping over the hips.
Squeeze and push through the legs to return
to starting position.
5 6
SINGLE LEGGED
PLANK HOPS
Works: arms, core, legs
A) Begin in a plank position: hands under
shoulders, feet hip distance apart. Lift one leg
up keeping it in line with your hip, pointing the
toes behind you.
B) Jump the opposite foot into your hands, as
the lifted leg stays off the ground.
and step one leg into chest.
SIDE LYING LEG
CIRCLES
Works: glutes, thighs
A) Begin lying on your side, elbow bent under
your shoulder, legs long. Keep chest square
with wall in front of you. Lift top leg
up straight.
B) Lower leg down to the floor and lift back
up in a circular motion to the other side.

***To Modify: Keep both feet on the floor

7 SQUAT HOPS
Works: quads, glutes, hamstrings

A) Begin in a narrow squat like you are

sitting in a chair with arms straight overhead,
shoulders relaxed.
B) Extend left leg back behind you while
keeping right leg bent.
B) Return left leg to the narrow squat, and
extend right leg back. Repeat alternating legs.

p. 38
 Your Workout Today
2.10: AB-NNIHILATION

1. Do 5 min Dynamic Warmup
2. Repeat 2.10 Ab-Nnihilation 4x
3. Do Total Body Flexibility
Training

1
Surfer

2 3
Single Legged

High Knees
Jackknife

4
Plank Twist Up

5
Reptile Jumps

6
Shooting Star

7
Plank Jacks

p. 39
2.10: AB-NNIHILATION
1 SURFER
Works: glutes, quads, calves
A) Bring one foot out in front, pointing your
toe forward, back foot is parallel. Arms are
extended out long, shoulders relaxed. Bend
your knees while keeping your chest open and
back flat.
B) Jump up and as you do rotate so you are
facing the opposite direction as you lower into
the squat.
***To Modify: Limit your range of motion
with the jump, or step from side to side.
4 PLANK TWIST UP
Works: chest, arms, abs, obliques, glutes
A) Begin in plank position. Bring your right
leg under and across your body tapping the
ground.
B) Rotate and lift up the left arm and look to
the ceiling. Come back to plank and repeat on
the opposite side.
7 PLANK JACKS
Works: cardio, total-body strengthening
A) Begin in plank with your hands under your
shoulders, and your body forming a straight
line from shoulders to ankles.
B) Keep upper body still as you jump feet out
and in.
***To Modify: Step feet out and in.
2 SINGLE LEGGED
JACKKNIFE
Works: abs
A) Begin on your backside, arms and
legs extended.
B) Lift your upper body and one leg to meet
halfway, reaching forward at the top.
C) Roll back down with control and repeat
with other leg.
***To Modify: Keep back on floor and bring
knee in.
5 REPTILE JUMPS
Works: arms, chest, core, quads, glutes
A) Begin in plank position. Hands under the
shoulders, feet hip distance apart.
B) Jump the left foot to the left hand, then
quickly bring it back to plank while jumping the
right foot to the right hand.
***To Modify: Instead of jumping, step the
feet one at a time.
3 HIGH KNEES
Works: quads, calves, abs
A) Standing tall, feet hip-width apart, jump
from your right foot while bringing your left
knee up high.
B) Alternate knees, while jumping from the
balls of your feet.
***To Modify: Instead of jumping, bring one
knee up to your chest at a time.
6 SHOOTING STAR
Works: abs, obliques, quads
A) From a seated tipping point, bend the
knees, feet hovering off the mat, and clasp
hands together with index fingers pointed.
B) Rotate from the core, and point fingers to
the side as you extend the legs out long.
C) Reach arms back up over head, bend the
knees back in, and repeat on the other side.
***To Modify: Rest feet on mat, and/or omit
straightening the legs.
p. 40
PIIT Stop for Appreciation!
Here we are again at another PIIT Stop! I love the energy and the enthusiasm that you’ve been showing so far. You’re getting stron-
ger and more powerful with every single workout you complete. It is now time to give your muscles a break so that they can grow. Take
today to relax and do more of the things you love. Ready for your PIIT Stop activity?

TASK: tell 4 people why you appreciate them.

I appreciate you.
Hey mom, thanks for Just wanted you
teaching me how to sew. to know that.
Now I can mend my own
pants!
I am so grateful for you.
Our friendship helped
Dad, I really appreciate all me get through a lot of
the time you spent reading rough stuff.
to me as a kid. Thank you.

Today, I want you to take 5 minutes to think about 4 people you want to show appreciation for. Maybe it’s a family member. Maybe
it’s a stranger! It does not matter. The point of the activity is to spread your loving energy with others. Infect them with kindness! This
in turn builds you into a stronger person. Sometimes it’s not easy to show this type of friendliness towards people. In fact, society has
sculpted us into thinking every nice thing or compliment we get comes with a price.

I want to help you change that. Live a life of GIVING. The more you give, the more you receive. Believe it. The universe just works
this way.

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

p. 41
 Your Workout Today
2.11: BACK & BOOTY 1. Do 5 min Dynamic Warmup

BLAST
2. Repeat 2.11 Back & Booty Blast 4x
3. Do Total Body Flexibility
Training

1
Donkey Kicks
Plank Jack

2
Swimmers

3 4
shield Wipers
Bridge Wind-
Tuck Jumps

5
Single Leg Squat
& Lift

6
Parachuter Heel
Clicks

7
Lunge Squats

p. 42
2.11: BACK & BOOTY BLAST
1PLANK JACK 2 SWIMMERS
Works: upper and lower back, glutes
3 TUCK JUMPS
Works: arms, quads
DONKEY KICKS
Works: abs, arms, shoulders, legs
A) Lying on your stomach, extend the arms A) Begin standing tall with your feet hip
overhead, feet hip width apart. width apart.
A) Begin in plank position, hands under your
B) Lift the chest and head off the mat and B) Swing your arms behind you and jump,
shoulders, feet extended long behind. Jump
simultaneously lift the right arm and leg off bringing knees to the chest and tapping hands
both feet out wide.
the mat . to your thighs.
B) As you bring feet back in, bend the knees
and jump your feet up to your butt, then
***To Modify: One arm, one leg at a time.
extend back into plank and repeat.
Limit height of lift.
***To Modify: Walk feet out instead of
jumping, and then bring one foot up at a time
to your butt.

4BRIDGE 5 SINGLE LEG SQUAT 6PARACHUTER HEEL

WINDSHIELD WIPERS
Works: glutes, hamstrings, inner and outer
thighs
A) Lift your hips into bridge, with feet under
your knees, knees in line with the hips.
B) Extend one leg up over the hip, flexing
the foot.
C) While keeping the glutes lifted and hips
square, extend your leg out to the side, then
return to starting position.
***To Modify: Bring glutes to the floor.
& LIFT
Works: glutes, quads
A) Hold hands together and come into a
narrow squat, back straight and knees behind
your toes. Keeping your chest open and back
tall, extend and point the right leg back while
balancing on the left.
B) Then lift the right leg up higher, squeezing
the glutes as you straighten the left leg. Return
back to the squat and repeat.
CLICKS
Works: upper and lower back, glutes
A) Begin on your belly, bring your arms out
like goal posts, feet hip width apart.
B) While pulling the navel up and in/off the
mat, lift upper back, head and legs off the mat,
click heels together and then return to starting
position.
***To Modify: Lift upper body, while keeping
legs on the mat, then lift legs and perform heel
click while keeping chest down.

7 LUNGE SQUATS
Works: quads, glutes, hamstrings

A) Begin in squat position with knees bent

over the ankles, chest forward.
B) Press through the feet into a jump, then
land in a lunge with both knees bent 90
degrees.
C) Jump up and land into a lunge with
opposite feet positioning.
D) Jump, returning to starting squat position.

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

into lunge instead. p. 43
What’s Next?
Oh my goodness! Can you believe you just completed PIIT28 2.0!? Like I said before, not very many
people make it here, so you are BEYOND INCREDIBLE! I really am so proud of you!

How do you feel? Do you feel more POWERFUL? I bet you do because I see the corners of your
mouth turning up. I know you don’t want to use such an intense words, but my dear, accept it. You are
POWERFUL.

Since you’re at this page, make sure you write down your measurements, take an after picture, and post your
Before and After for all PIITsters to see! Make sure that your before picture is on the left and that it is your
Day 1 picture from the beginning for PIIT28 1.0! Then place your after picture on the right - the one you’re
taking today! I want to see you smile and I want to feel your energy radiate through that photo. Hashtag it
#beforeandafterPIIT so other PIITsters can find it and congratulate you on your hard work :)

More importantly though, in your caption, tell me how you’ve changed over these past 28 days. Were you
able to truly find the joy in working out? Did that alter the way you looked forward to your sweat sessions? If
you were able to embrace the fun in exercising, then you have successfully experienced a total mind and body
shift. If you’re not quite there yet – be honest – it’s totally ok. It took me years to finally realize that I had been
looking at fitness as a superficial fix, not as a happiness fix.

Now that you’ve finished round 1 of PIIT28 2.0, it’s time for you to go back and do it again but with a couple
new videos I have uploaded for you in your 2.0 Portal. Make PIIT a part of your life, not a program that you
simply complete and then leave. You have access to this program forever. In round 2 of PIIT28 2.0, I want
you to show me something you’ve never done before!

Ready for it?

Big hug and congrats! Let’s hit it again!

p. 44
Don’t tell
me your
dreams.
Show Me.