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  1. 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.

  2. 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

      • 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!

    • 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

  3. 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.

  4. 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)

    • 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

  5. 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:)

    • 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.

      • 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.

  6. 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

    • 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.

  7. 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

  8. 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!!!

  9. 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!

  10. 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.

  11. New Year, New Me!
    Can anyone share how they’ve been doing, how often they workout and when they really started seeing results? Don’t want to expect too much or too little.
    Training for a half marathon in the Fall, thought this might be a good addition to the cardio.
    Hoping to lose 20+ in the process… Any pointers to share?

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