PIIT_28_1.0_Final (1)

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

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Pilates Intense Interval Training 1.0 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

What Is PIIT Why PIIT Works Form & Technique

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The PIIT 28 Challenge

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PIIT 28 1.0 Calendar

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How to Take a Before & After Pic How to Take Body Measurements PIITSTAGRAM How it Works Timer

PIIT 1.1: Abdomination PIIT 1.2 Perfect Legs PIIT 1.3 Ultimate Upper Body PIIT 1.4 Lean Body PIIT 1.5 Cardio Camp PIIT Stop for Thanks! PIIT 1.6 Booty Lift PIIT 1.7 Core Crusher PIIT 1.8 Dancer’s Legs PIIT 1.9 Sleek & Sexy Back PIIT 1.10 Fat Burn Fest PIIT Stop for Praise! PIIT 1.11 Bubble Butt

What’s Next?

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Intro Wouldn’t it be amazing if you could actually burn a ton of calories during your workout, then afterwards, continue burning even more calories for hours and hours as you’re resting? What if I told you that you could achieve this effect by cutting your workout time in half? Well, get ready because I am going to walk you through EXACTLY how to turn your body into a fat burning machine. What makes this program different than any other is that I’m going to train you much deeper than your muscles. Why? Because you’re different. I know you’re here not just for looks. You’re here because you’re ready for a fully dimensional changing transformation. You’re here because you know that there’s a more powerful you inside, waiting to be found, waiting to be unleashed. In this 28 day program, you will dig deep to find what makes your fire burn. I want you to wake up every morning WAITING to throw on your workout clothes and get moving. Because you’re going to crave how this is going to make you FEEL...not just how it makes you look. Once you understand the real reason why you’re doing this, you won’t stop when it hurts...or when it’s too hard...or when you feel like you have to quit. NOPE. People give up because their goals aren’t important enough to them. But my dear, I guarantee that if you want it this BAD ENOUGH, you will figure out a way to KEEP GOING. This is why I created PIIT28. It’s a 28 day body and life changing transformation program. Are you ready for this? Let’s do it.

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What Is PIIT? Pilates. Intense. Interval. Training. The concept is simple — it’s Pilates and HIIT combined. You don’t need any dumbbells, benches, barbells, steps, or even jump ropes. You don’t need the gym. All you need is your bodyweight, a yoga mat, a pair of sneakers, and the commitment to make a mental and physical change. Before, we get any deeper, let me define these two terms for you. Pilates is focused on your mind-body connection as you build the muscles of the core, which are the deep, internal muscles of the abdomen and back. It’s about moving with purpose and understanding that all your strength truly emanates from your core. As you develop this strength, you will create stability throughout your entire torso, which will improve posture and relieve back pain. HIIT, or high intensity interval training, is a training style in which you give all-out, maximal effort through quick, intense bursts of exercise, followed by short recovery periods. You are meant to go so hard that you shouldn’t be able to go longer than a minute! This type of training gets your heart rate up and keeps it there with the goal of burning more fat in less time. Each PIIT round has 7 unique moves that alternate between Pilates and cardio exercises. Every move is performed ALL OUT for 45 seconds with a short rest period of 15 seconds. You will be doing 4 rounds to complete 1 full PIIT workout. PIIT28 is going to do the following: - Increase lean muscle - Burn fat - Build ridiculous core strength - Build muscular & cardiovascular endurance - Increase resting metabolic rate - Improve posture - Gain confidence So basically... PILATES + HIIT =

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Why PIIT Works

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You’ll burn calories way after you’re done working out. When you exercise at an intensity like this, your body’s demand for oxygen exceeds your ability to inhale enough oxygen to deliver to your muscles. This creates EPOC (excess post-exercise oxygen) or “oxygen debt”, which is the amount of oxygen required to return your body back to balance. It’s been proven that oxygen debt is way higher after a short HIIT workout versus a long continuous aerobic workout, like steady jogging. As with any debt, you will need to repay your body if you want to go back into homeostasis, right? So to repay your “oxygen debt,” you’ve got to breathe more throughout the day, which in turn increases your metabolism. Yes! Exercise that consumes more oxygen burns more calories! Your body burns 5 calories when you consume 1 liter of oxygen! Because you’re breathing hard during your workout and breathing more hours after your workout, this will increase your net calories burned!

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You’ll lose fat, not muscle. Steady state cardio like jogging or laboring away on the elliptical encourages overall weight loss, however, it may come from fat loss as well as muscle loss. That is a big no no. The more lean muscle you have, the more calories you will be burning overall. Because PIIT incorporates bursts of high intensity cardio exercises along muscle strengthening Pilates exercises, there is no chance for muscle atrophy.

You’ll look younger. HIIT stimulates production of your human growth hormone (HGH) by anywhere between 400-700% during the first 24 hours after you finish your workout. During HIIT, you are using your fast twitch muscle fibers, and when triggered, they release HGH. The higher your levels of HGH, the lower your stress levels, the higher your lean muscle mass, the higher your energy levels, and the lower your body fat. HGH is known as the “anti-aging” hormone because the decline of HGH is what drives the aging process and is what makes you look and feel older. After the age of 30, levels of HGH begin to drop of dramatically.

It’s short and you’ll see success quickly. In today’s fast paced society, no one seems to have time anymore, and the first thing people throw out is their exercise routine! So to battle this, we are going to make your time commitment as low as possible while achieving maximal benefits. Because each PIIT routine is only 28 minutes and 40 seconds long and you’re switching between different exercises every minute, you will not get bored. In fact, you will have fun while seeing results! Those two things will encourage you to stick to this program from start to finish.

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FORM & TECHNIQUE HOW TO PERFECT YOUR POSTURE

It is imperative that you are in proper form as you execute the exercises - meaning that you are in safe and effective body alignment as you move. By doing so, you will prevent injury and you will feel your muscles in the “right places.” Additionally, this will help you retrain your muscles to be in good posture even when you’re simply sitting in a chair at work or school. Read through these cues and practice how it feels to be in proper form - it makes a HUGE difference in how effective your workout will be.

When Standing...

Place your feet about hip width apart and slightly bend your knees. Never lock them! Shoulders should be rolled back, shoulder blades slightly pinched in order to open up your chest. Stand tall, keep your neck long and your shoulders away from your ears. Slightly push your pelvis forward to avoid over arching your lower back. Watch out for: Jumping Lunges

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Wrong: When most people lunge, they have a tendency to hunch their back and lean all the way forward. This will cause injury to your hip flexors as well as your lower back. Do not have your knee move beyond your toes! This will place way too much unnecessary pressure on the front leg muscles and joints as you lunge.

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How to fix it: Push your weight down through the heel of your foot as you lunge forward. Open up your chest and roll your shoulders back. No matter if you are standing or lunging, your back should remain straight and up at all times. Never hunch and never lean forward. Make sure that your knees create as close to a 90 degree right angle on both legs as possible when you lunge. Then drive with both legs to lift your weight off the floor and switch sides, landing softly.

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eyes forward

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shoulders back

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back tall

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chest proud

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knee doesn’t go over toes

‹ close to 90° p. 7

FORM & TECHNIQUE When Planking...

In high plank, your palms should always be under your shoulders, fingers spread in their “power position” so that you can grip the mat confidently. You can also do a low plank with your elbows aligned underneath your shoulders. Forearms need to remain shoulder width apart — do not grip your hands together! Keep a neutral spine by aligning the tip of your head to tip of your tailbone in one long straight line. The heels should lengthen away from the body as you suck your belly button into your spine and tuck your tailbone in. When making this minor adjustment, many people begin shaking like crazy! Watch out for: Plank Jacks

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Wrong: When done incorrectly, the plank can truly hurt your lower back. Many people either dip their hips too low or push their butt too high in the air as they are plank jacking - aka jumping your legs out and in while in a plank. Watch out for drooping your head into the shoulders. All of this usually happens because the body becomes “lazy”. However, there is no easy way or short cut when it comes to exercising effectively.

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How to fix it: Roll your shoulders back, squeeze your shoulder blades and scoop your abs in. Sometimes, squeezing your butt will help too. Keep your gaze down on the mat - do not look up in front of you and do not look at your feet. Keep your back in alignment with your head as your are jumping in and out. A slight bend in the knees is ok to help with impact.

squeeze glutes together

tailbone tucked

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belly button into spine

eyes on edge of mat

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push heels away

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FORM & TECHNIQUE When Lying on Your Back (Supine)...

When lying on your back, we are usually performing abdominal exercises, and you will need to be mindful of how your back is resting on the mat. It is the difference between actually working your abs or exhausting your hip flexors. You will hear me say “Pilates Stance” a lot throughout PIIT28. This means that you will have your head, neck, and shoulders lifted off the mat, eyes looking at a 45 degree diagonal, upwards. Your abs should be engaged and your head should be resting. In this stance, no work is being done in your neck. Only your abs. Additionally, by getting into Pilates Stance, you will naturally press your lower back into the mat. There should absolutely be no hollow underneath your lower back. Watch out for: Double D’s

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Wrong: Too many people hurt their neck, their lower back, and their hip flexors when doing the Double D’s incorrectly. If you feel your lower back lifting off the mat, your neck straining as your eyes are looking at the ceiling, and you don’t feel your abs at all, stop.

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How to fix it: Place your hands behind the nape of your neck, elbows wide, and using your upper abs, lift your head, neck and shoulders off the mat. Proceed to lift your legs off the mat, straight into the air. Lower them as low as you can go before your lower back lifts off the mat. Then engage your lower abs, circle wide outwards, and lift them back up. If you feel too much pressure in your hip flexors, then extend your fingers and make a triangle between your thumb and index fingers and place them underneath your tailbone. This will create a tiny elevation so that your lower back can rest safely against the mat. In this modified position, rest your head.

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eyes on tip of toes

squeeze quads

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abs engaged

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low back flat

head, neck & shoulders lifted

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FORM & TECHNIQUE When Lying on Your Stomach (Prone)...

When lying on your stomach, you need to make sure that your back is in line with your head. The movements that you will be performing in this position will usually work the muscles of your posterior, like your butt, back or hamstrings, so it is important to create a firm and sturdy to protect yourself from injury and to get the most out of the movements. Watch out for: Grasshoppers

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Wrong: In Grasshopper, many people lift their head off the floor and begin to look around. This takes your back out of alignment and will decrease the flexibility you need to lift your quads off the mat to work your glutes! Additionally, watch out for lifting your chest as you lift your quads! That is a no no!

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How to fix it: Place your hands underneath your forehead and keep your head there as you lift your quads off the mat. Notice how your neck isn’t scrunched and also isn’t hyperextended. It is simply resting so that the bulk of the work can be focused on the lower body. Let your chest be heavy and your legs light as you lift them. Engage your butt and your lower back - this will help you get height in the movement.

squeeze glutes

neutral spine

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lift quads

rest forehead on hands

keep chest & stomach firm

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The PIIT 28 Challenge Now that you understand what PIIT is and how it works, let’s talk about your next 28 days. Its going to be an incredible personal evolution. 1. You will take a before photo and save it for your own records. Check out the next page to see how to take a proper before and after photo.

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Befo

2. You will commit to the 28 day PIITstagram Challenge. Post one photo each day on Instagram to document your personal journey. This step is imperative, as I need you to become a part of the PIIT community. Having social support is a key factor to your personal success in this program. Not only do I want you to open up and accept the positivity, I want you to cheer others on as well by commenting, liking, and following! You will find that the friendships you create during this program will last way longer than the 28 days. The official hashtags are #PIIT28 and just for fun, #PIITprincess.

3. You will commit to doing PIIT 6 days a week for the next 4 weeks. Make sure to do your Warm Up as well as your selected Flexibility Training each day from the Get Flexy Guide. There is a calendar for you to follow and I need you to do exactly as it says. Do not skip a day. The program is only 28 days and is designed to turn your body into a highly efficient fat burning machine. Follow it. 4. You will commit to The 28 Day Reset. This means that for the next 28 days you will be doing an omission challenge. You will be cutting the following out of your diet: all dairy, gluten, sugar, and processed grains. The reason why we are doing this is to discover any food sensitivities you may in order to find your optimal nutritional balance. If you are unsure what recipes to make, please read my meal guide, The 28 Day Reset, for recipes that will energize you and clean you from the inside out.

5. On day 28, you will take an after photo and create a final collage to post to Instagram! The before goes on the left and the after goes on the right. Tell us how you’ve transformed. If you’ve completed all 28 days of PIITSTAGRAM, then you’ve earned yourself the PIIT28 Completion Tank! To get verified for the tank, just go into the Forum and fill out the application linked there. After

Are you ready? Let’s do this!

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How to take a before and after pic properly: 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 collage-es: • Instacollage • Pic Stitch

• Insta Picframes • FrameUrLife

Before

After

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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:

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PIITstagram Photo Challenge

#PIIT28 // #PIITPrincess

1 2 3 4 5 67 8 91011121314 15161718192021 22232425262728 Take a before picture for yourself, but don’t post it! Instead, post a selfie and introduce yourself to the Post a quote that is community. motivating to you

Post something that makes you happy

Post your favorite workout song that pumps you up!

Post a pic and tell me what your ultimate Post a sweaty selfie (Sweat Post & explain something that’ s unique about yourself dream is is beautiful!)

Post a picture of you with Post a picture wearing your someone very special favorite outfit to you

Post something you’re insecure about and why (Let’s be open and honest with each Post somewhere you’d love Post a picture of you doing other!) to travel your favorite exercise

Post a quote to keep you motivated for this week

Post your breakfast from today

Post a selfie from today (We know you look Post your favorite picture gorgeous) from when you were a child

Post an inspirational quote that means a lot to you

Post a pic and Post another tell us something sweaty selfie you love about (Show off your yourself (nonphysical) hard work!)

Post your favorite shoes

Post a picture of your favorite book

Post a picture of a place where you feel most at home. Tell us why it makes you feel Post a pic of what you’re that way. proud of.

Post your lunch from today

Post a picture of you without make-up (natural beauty!)

Post a pic with your before pic on the left, and a progress pic on the right. Tell us how you feel.

Post your favorite #YOLOmeal

Post your before and after. Tell us how you feel.

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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 17.

Step 1: Warm-Up

15 ec s est r

15 sec rest

Exerc 45 seise 3 c

15 ec s est r

15 sec rest

E x e r c i 45 s s e 5 e c

Step 2: Your PIIT (Repeat 4x)

rcise 4 Exe ec 45 s

15 secest r 15 secest r

rcise 6 Exe ec 45 s

Exerc 45 s e i s e 1 c

2 e s i c r Exe 5 sec 4

15 sec rest

Ex e r c i 45 se 7 s e c

Step 3: Flexibility Training p. 15

The Timer

To access the Timer you see below, download the Blogilates Official App 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 your daily workout, tap on the screen to take you to “Timer Settings.” Prepare your times and counts as shown above.

2. MOVES: Type in the names of the moves so that they will appear when you start the timer!

3. GET READY: Once completed, tap the “