12 days of PHITNESS

DAY 1

On your first day of PHITNESS do 100 leg raises on a weight bench or on the floor.

Weight bench (displayed above) :

1. Lie flat on your back and grip the bench at the top beside your ears.

2. Raise your legs at a 90 degree angle and lower them. Be sure to keep your legs together.

3. When you lower them, be sure to make slow isolated moves to really engage your core.

4. Make sure you do not slam your legs down or lower them all the way down touching the bench.

5. Repeat this motion 100 times.

On the floor:

1. Lie flat on the floor and place your hands (palms down) underneath your bottom for support.

2. Raise your legs at a 90 degree angle and lower them. Be sure to keep your feet together.

3. When you lower them, be sure to make slow isolated moves to really engage your core.

4. Make sure you do not slam your legs down or lower them all the way down touching the floor.

5. Repeat this motion 100 times.

Targeted muscles:

 This abdominal exercise focuses on the lower abs. This is sure to remove that extra fat from the lower abdomen that comes from pregnancy.

DAY 2

On your second day of PHITNESS do 20 second side planks on each side (leg lift optional).

1.  Lie on side on mat.

2.  Place forearm on mat under shoulder perpendicular to body.

3.  Place upper leg directly on top of lower leg and straighten knees and hips.

4.  Straighten the arm on top toward the ceiling.

5.  Straighten the waist so that the body is slightly rigid and raises upwards.

6. Lift upper leg and hold for 20 second count.

7. Repeat on opposite side.

Note:  If this is too advanced for you, try angling your body against the wall for support.

Targeted muscles

This isometric abdominal workout is primarily focused on the obliques.

DAY 3

On your third day of PHITNESS do 200 frog crunches.

1.  Lie on your back with the soles of your feet together.

2.  Bring your hands forward as if you are reaching for your feet in a slight crunch.

3.  Repeat in a slow, isolated, forward motion to engage your core.

Targeted muscles

The primary muscles for this workout is the upper part of the abdomen.

DAY 4

On your fourth day of PHITNESS do 3 sets of 10 V Sit ups

1.  Lie flat on your back on a mat.

2.  Bring the arms as close as possible to meet your feet.

3.  Keep your arms and legs straight through out the movement.

4.  Repeat the motion.

Targeted muscles

This exercise will strengthen your entire core, primarily your upper and lower abdomen.

DAY 5

On your fifth day of PHITNESS do 2 sets of 100 flutter kicks

1.  Lie on your back and rise up slightly with your elbows on the floor and palms facing down.

2.  Lift your heels six inches off of the floor with your legs extended.  Keep a slight bend in your knees.

3.  Now quickly move your legs up and down in a small, rapid, scissor like motion.

4.  Keep your abs tight and engage your core for an effective workout.

5.  Repeat the motion for a 100 count.  Rest for 10 seconds then repeat.

Targeted muscles

This exercise targets your lower and upper abs.

DAY 6

On your sixth day of PHITNESS do 100 bicycle crunches

1.  Lie flat on the floor with your lower back pressed to the ground.

2.  Hold your head with your hands (see above).

3.  Raise your shoulders off the floor in a crunch position.

4.  Move your legs in a bicycle motion while twisting back and forth touching your elbows to the opposite knee.

5.  Repeat the motion 100 times.  Make sure you engage your core and keep your abs tight.

Note:  Each touch to the knee is counted as one rep.

Targeted muscles
The primary muscles worked are your obliques.  Keep your core tight to feel the full effect of the movements.

DAY 7

On your seventh day of PHITNESS do 2 sets of 45 second planks

1.  Face the floor on your hands and knees

2.  Keep your elbows to the floor and extend your legs straight out and leave your toes on the floor.

3.  Make your core as tight as you can and hold the position for 45 seconds.

4.  Rest for 5 seconds and repeat the same motion for 45 seconds.

Note:  Keep your body straight and make sure your butt is not higher than your shoulders.

Targeted muscles

Planking targets your entire core so keep your muscles tight and feel the burn.

DAY 8

On your eight day of PHITNESS do 100 sit ups

1.  Lie flat on your back and bend your knees.

2.  Place your arms straight over your head and raise up to bring your hands past your knees.

3.  Repeat the motion 100 times.  You can split the reps in sets of 20 with a 10 second rest in between each set.

Note:  Place your arms in a place that will provide the most comfort for you to rise up.  Straight arms is a beginner move so that will probably work best if you aren't used to doing sit ups.

Targeted muscles

This exercise like most will target your upper and lower abs.  As mentioned previously, be sure to engage your core by keeping your muscles tight.

DAY 9

On your ninth day of PHITNESS do 400 crunches

1.  Lie flat on your back and extend your legs (see example above) or bend your knees.

2.  Place your hands behind your head with elbows flat.

3.  Rise up in a crunch position and repeat the motion 100 times.
4.  Rest for 15 seconds and do another set of 100.  Repeat until you have done 400.

Targeted muscles
This exercise will target your upper abs primarily.  If you extend your legs like I did in the picture, you'll engage your lower abs as well.

DAY 10

On your tenth day of PHITNESS do 100 In and Out crunches

1.  Sit on your mat with your back straight up and legs extended in front of you.

2.  Place palms down to your sides right in front of your hips.

3.  Lift your legs 6 inches from the floor and lean back slightly (see picture 1 above).
4.  Rise forward and  bring your knees to your chest (see picture 2 above).
5.  Return to starting position and repeat the motion 20 times.
6.  Rest 10 secs and do 4 more sets of 20.

Targeted muscles
The forward sit up will target your upper abs and the leg extensions will target your lower abs.  The complete motion will give a full core workout.  Make sure you engage your center as you extend back and forth.

DAY 11

On your eleventh day of PHITNESS do 150 alternating leg sit ups

1.  Lie flat on your back with one leg straight and one knee bent.  Make sure your arms are extended over your head.

2.  Engage your core and rise up keeping your arms straight up in the air.

3.  Slowly lower yourself back down.
4.  Bend the opposite knee and straighten the other leg. 
5.  Repeat the motion while alternating your legs each time you lower yourself.
6.  You can break this down in sets of 50 with 15 second rests in between.

Targeted muscles
You will engage your upper and lower abs on this routine.  The bent knee will require you to tighten and engage your muscles in order to lift yourself.

DAY 12

On your twelfth day of PHITNESS do any combination of exercises from day 1 to 11.  This is sure to give you a nice burn and an awesome workout!

Take a look at my 12 day demo below in my YouTube feed.

Please share a picture or video in the comments section of you doing your 12 days of fitness routine!


Feel free to share your experience and ask questions!
Happy Health #phitmom