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Love it !!
Has anyone tried this and seen changes? I have not been able to make it to the gym lately and so I’m really working on eating super healthy and counting calories, but I would feel better if I could at least get a mini work out in while I’m waiting to shower in the morning or after a long day.
I’ve been doing this for 3 days so far and I can definitely feel the burn in my thighs. It’s quite amazing, and I love it. Pushes me just a little bit while defining my muscles. Even if it doesn’t do what you would like, it is still great to exercise.
Hi, this is similar to burst training, surge training, the 12 min. workout, 4 min. workout, bodyrock etc…and YES it does work. Having been in fitness and dance for a few of decades this type of workout puts the traditional aerobic class to shame!
I am 28 5′ 3″ and 150 lbs. My goal is 125 or 130. Started this on Saturday (today is Tuesday) I do each day twice. I feel the burn in all the right areas and break a great sweat too. Haven’t seen difference yet but I know it’s coming due to the burn. I have changed eating habits as well and increased my water intake to at least half of my body weight in ounces.
I’ve been a dancer for almost my whole life, but I recently had to take a year off of classes for physical therapy, and I started using this to get back into shape. After about a week, I already started seeing muscle definition (no weight loss because I’m already pretty thin), and now that I’ve been using it up to 6 days a week, I have the beginnings of a 6-pack, and I’ve lost fat on my thighs. It definitely targets the abs and thighs, so if you’re looking for something more whole body, I might suggest adding another workout to this one, but for myself, as a dancer, this is perfect. And it’s fast and easy.
i can’t seem to read all of them its a bit blurry.. could someone email this to me?? blackmoonimages@gmail.com
thank you!!!!!!!!!!
im not sure how to do some of these. tricep dips,but kickers, jacknife situps, russian twists, bird dog, superman??? and cant read tuesday wednesday and thursday HELP
u can email me prr_83@hotmail.com
I was familiar with most of these, the ones I was not sure of I You Tube’d
Would like to try this as well but unsure of some of these exercises. Is there a cheat sheet to explain these exercises?
Google it! I just googled the ones I didn’t know and they have video’s to show you how they work.
I just googled all the ones I didn’t know. They’ll all pop up in some way in the results, but a couple I had to look up on Youtube to find the proper form.
What are Russian Twists?
You Tube it- it is a move used in P90X as well
What are Russian Twists? and what are Bird Dogs?
and what are vertical leg crunches? and butt kickers?
I wasn’t sure what a few of the exercises were either–so I looked them up on YouTube. I recommend you do the same so you can see an example, rather than have me attempt to explain it in writing. Just put the name of the exercise in the search bar and several demonstrations will come up!
Hope this helps!
Google example..
“motion exercise butt kickers” when you use this term, what you need will pop up. Good luck, it’s a great program! Stick with it!
Thanks! Willd do!
I can’t read Tuesday, Wednesday and Thursday. Can anyone tell me what they are?
Tuesday
• 80 jumping jacks
• 50 vertical leg crunches
• 20 sit ups
• 15 tricep dips
• 20 squats
• 10 side lunges
• 15 leg lifts- on back (each leg)
• 50 bicycles
• 15 wall push ups
• 40 russian twists
Wednesday
• 90 jumping jacks
• 20 tricep dips
• 10 sit ups
• 30 bird dogs
• 30 sec plank
• 30 squats
• 15 incline push ups
• 40 crunches
• 10 oblique crunches each(side crunches)
• 20 standing calf raises
Thursday
• 100 jumping jacks
• 25 vertical leg crunches
• 30 crunches
• 20 squats
• 20 wall push ups
• 50 russian twists
• 15 second side planks each side
• 10 lunch split jumps
• 5 jump squats
• 50 high knees
Russian Twists: do a sit up while holding a “ball” ((like a medicine ball)) when you come back up tap the ball on both sides of you resulting in a “twist” like motion. Repeat.
Can someone please email this to me. Jade.mcgovern@yahoo.com
I can’t see some of these can someone please email me them if you have a clearer version please. Thanks. Amz1102@yahoo.com
Here they are in plain font:
Sunday
45 Jumping Jacks
15 Squats
5 Jump Squats
50 Russian Twists
30 Seconds, Plank
10 Standing Calf Raises
5 Kneeling Push Ups
30 Seconds, Superman
10 Lunges (each leg)
40 Crunches
Monday
100 Jumping Jacks
50 Crunches
20 Tricep Dips
15 Squats
20 Lunges (each leg)
70 Russian Twists
20 Standing Calf Raises
5 Push Ups
30 Seconds, Plank
10 Lunge Split Jumps
Tuesday
80 Jumping Jacks
50 Vertical Leg Crunches
20 Sit Ups
15 Tricep Dips
20 Squats
10 Side Lunges (each leg)
15 Leg Lifts (each leg)
50 Bicycles
15 Wall Push Ups
40 Russian Twists
Wednesday
90 Jumping Jacks
20 Tricep Dips
10 Sit Ups
30 Bird Dogs
30 Seconds, Plank
30 Squats
15 Incline Push Ups
40 Crunches
10 Oblique Crunches (each side)
20 Standing Calf Raises
Thursday
100 Jumping Jacks
25 Vertical Leg Crunches
30 Crunches
20 Squats
20 Wall Push Ups
50 Russian Twists
15 Seconds, Side Plank (each side)
10 Lunge Split Jumps
5 Jump Squats
40 High Knees
Friday
60 Jumping Jacks
40 Crunches
10 Sit Ups
10 Tricep Dips
20 Side Lunges (each side)
15 Incline Push Ups
10 Oblique Crunches (each side)
30 Butt Kickers
5 Jump Squats
15 Jack-knife Sit Ups
Saturday
50 Jumping Jacks
20 Squats
100 Russian Twists
5 Kneeling Push Ups
1 Minute, Downward Dog
15 Jack-knife Sit Ups
10 Lunges (each leg)
10 Side Lunges (each side)
20 Bird Dogs
20 Inner Thigh Lifts (each leg)
can someone please email this to me as well? I can’t see the bottom part of it!
MUCH appreciated! 
AMBERWIEGAND@HOTMAIL.COM
anyone have any idea how many calories these workouts burn?
I’m a beginner and don’t go as hard as I hope to build up to. Based off of my Nike Fuel band it is about 350+ for me depending on how fast I go
i would also like this in email form….please?
thanks a bunch!!!
I can’t read Tuesday Wednesday Thursday. Could you please email this to me?! keagonurban@gmail.com
I can’t read tuesday-thursday either. If anyone can help that would be awesome, I really want to try this!
email: alym8142@gmail.com
Tues- 80 jumping jacks, 50 vertical leg crunches, 20 sit-ups, 15 tricep-dips, 20 squats, 10 side lunges (each leg) 15 leg lifts (each leg) 50 bicycles, 15 wall push-ups, 40 russian twist.
Wed- 90 jumping jacks, 20 tricep-dips, 10 sit-ups, 30 bird dogs, 30 seconds plank, 30 squats, 15 incline push-ups, 40 crunches, 10 oblique crunches (each side), 20 standing calf raises.
Thurs- 100 jumping jacks, 25 veritcal leg crunches, 30 crunches, 20 squats, 20 wall push-ups, 50 russian twists, 15 seconds side plank (each side), 10 lunge split jumps, 5 jump squats, 40 high knees.
Welcome:)
Can someone e-mail me this too please. Thanks!
These are a little too blurry for me, can someone please email these to me???
Thanks!!!!
Google image the different work out parts you have questions on. It helped me!
Wait how many times do you repeat the workout?
I started this plan yesterday. Since there isn’t much guidance, I made my own plan. I am going to do one set every morning for two weeks. I am recording the time it takes me to complete it, and I hope that my second week is faster than my first week. After the second week I am going to do two sets, and I hope by week four I can do three sets. I bought a pretty notebook to record everything in. I even started the notebook with my weight and all my body measurements.
Jamie,
How are you doing on this Workout? Are you successfully increasing your sets and seeing results?
I just started this three days ago. On weekends, I do the sets in the morning and again in the evening. On weekdays, since I work full time, I do the set at 5 (after work) and again 20 minutes or so before bed. I want results as fast as possible so that is why I am doubling up. Once I get to where I want to be I will just do one set a day for maintenance.
I’ve been using this about 5 days a week in the mornings before class (I take Tuesday and Thursday off because I have early class those days and don’t have time), just keeping it mostly as-is. I’ve been going through it for about 3 months now, supplementing it with some of my own physical therapy exercises that I was “prescribed” and some of my ballet exercises, along with deep stretching.
Can crunches be replaced with sit ups?
Anyone able to send me the workout?! I can’r read the middle ones! Thanks a bunch!!! rachel.chvatal@cox.net
Leg lifts? there are many images & video’s. Is it meant for a leg exercise of Abs?
can someone please elaborate on the following?
Oblique Crunches (each side)
1 Minute, Downward Dog
15 Jack-knife Sit Ups
20 Bird Dogs
20 Inner Thigh Lifts (each leg)
5 Vertical Leg Crunches
How many reps are you suppose to do of these a day to see the best results?
I’ve just been going through each day once, and I’m seeing huge results that way.
I just started this today and I feel amazing! Has anyone had any positive results??
I definitely have! I’ve been using this for about 3 months, and I already have the beginnings of a 6-pack and my legs are way more toned.
@Melissa – that’s not a russian twist. This video goes into specific mechanics and best practices of a good Russian Twist: http://www.youtube.com/watch?v=pObEPJ_6w5E
Okay what are the leg lifts on Tuesday? It says each leg, but the only kind I know of are with both?
I do these exercises every day after a 30 minute cardio workout and I’ve definitely noticed some changes. My arms are more defined, my waistline is slimmer, and I generally have more energy. My biggest issue is still controlling my portion sizes :p
Has anyone been doing this for long term? If so how are the results along with healthy eating? and do you do more than just 1 repetition?
THANKS!!!
I can’t seem to view the entire routine can someone kindly e-mail me? Rose.aguilar@live.com. Thank you.
Can you please email this to me? I’d love to be able to just keep a copy in my purse for when I’m traveling and waking up in hotels.
Thanks!
I was looking fro something that took less time. Because, I work some crazy hours and I need to be bale to keep up with doing a routine every day. I have only been doing this work out for 2 weeks, and I LOVE the blast. It was hard at first, but I am so pumped! I can not wait to see results. I have passed this work out on to my girl friends and they love it too. It would be great if someone posted how they are doing after a months time. Power to the workout Ladies.
Has anyone had results yet? I would really like to know:]
Why do you all ask the same stupid question, scroll thru the comments and people have posted what the days are, duh