3X3FIT DAILY CHALLENGE OPTIONS TO MAKE SIGNIFICANT DIFFERENCES IN YOUR BODY AND WELL-BEING:
BEGINNER’S CHALLENGE
STRENGTH TRAINING CHALLENGE
60-DAY CORE TRANSFORMATION
THE GAUNTLET
SHAPE UP FOR SUMMER ABS & ARMS CHALLENGE
UPPER BODY CHALLENGE
SPRING & SUMMER ARM CHALLENGE
30-DAY X-PRESS CHALLENGE
If you have a Lifetime OnDemand membership login to your OnDemand Membership (93 workouts ad free) or go to YouTube page 3X3FIT for 50+ workouts.
If you would like to sign-up for (ad free) Lifetime OnDemand membership, go to SHOP page www.3X3FIT.com
BEGINNER’S CHALLENGE FOR THOSE JUST GETTNG STARTED
Do two of the seven workouts listed below 2X a week for the first 30 days. Move on to any one of the other Challenges once you have successfully completed this challenge. You are on your way!
I. Sit & Sculpt – 35 mins.
Click here for your workout: https://www.youtube.com/watch?v=KmhtmK3_nKs&t=2s
II. Beginner Chair Workout – 20 mins.
Click here for your workout: https://www.youtube.com/watch?v=7eetSzoimOM&t=287s
III. Upper Body Chair Workout – 15 mins.
Click here for your workout: https://www.youtube.com/watch?v=IF66fzuMKgA&t=1s
IV. Upper Body Power Sculpt – 30 mins.
Click here for your workout: https://www.youtube.com/watch?v=2ubzwIr7Ce8&t=1s
V. Power Sculpt Arms & Abs – 26 mins. (Requires: Power Flexcords. See Shop page 1 to purchase. Click here: 3X3FIT POWER FLEXCORDS WITH (4) FREE ONLINE WORKOUTS & FREE SHIPPING | 3X3FIT Weighted Fitness Rings Beyond Yoga and Pilates (3x3fitondemand.com) )
Click here for your workout: https://www.youtube.com/watch?v=fHkMDauKgeA&list=PLT82sir9Y9dHrmBdUZfQitrMLcwE_ezWE&index=2&t=2s
VI. Walk Sculpt – 20 mins.
Click here for your workout: https://www.youtube.com/watch?v=cMU51wvF6WU&t=984s
VII. HINGEFIRM POWER SCULPT – 30 mins.
Click here for your workout: 3X3FIT HINGEFIRM POWER SCULPT workout 30 Minutes www.3X3FIT.com – YouTube
30-DAY Strength Training Challenge
Perform a different strength training workout 3X a week for 30 days.
Click here for one dozen 3X3FIT Strength Training workouts:
3X3FIT STRENGTH TRAINING – YouTube
IMPORTANT NOTES:
Please be advised that you may not have all the 3X3FIT accessories needed to complete all workouts listed. You may focus on the workouts that do not require additional accessory purchases. Or go to SHOP page www.3X3FIT.com to purchase any additional accessories you may need if you choose to complete all strength training workouts listed.
3X3FIT OnDemand members have access to all workouts listed under the Strength Training playlist on the 3X3FIT YouTube page. Please cross-reference to make sure you are choosing the correct strength training workouts. OnDemand Memberships (ad free) are available on the website. www.3X3FIT.com (See SHOP page 1)
60-Day Core Transformation
Core strength is crucial in every moment you do throughout your day.
Five new Core Challenge workouts just added to the 3X3FIT Core workout playlist! Fourteen Core Workouts to choose from!
Your Challenge:
Click here and choose three to five workouts a week for the next 60 days.
https://www.youtube.com/playlist?list=PLT82sir9Y9dHrmBdUZfQitrMLcwE_ezWE
*OnDemand Members have more choices of CORE Training workouts. For Lifetime Membership with access to 87+ workouts, click here: LIFETIME OnDemand Membership – 87+ Workouts NEVER ANOTHER FEE! | 3X3FIT Weighted Fitness Rings Beyond Yoga and Pilates (3x3fitondemand.com)
What is your WHY? Knowing that will help you stick to this CORE TRANSFORMING plan.
Good Posture
Healthy Strong Back
Balance & Stability
Everyday Acts….like getting out of bed or a chair without losing balance!
Prevent constant hip, low back or leg pain.
Core exercises improve your balance and stability
Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This leads to better balance and stability. Most physical activities depend on stable core muscles.
What causes a weak core?
Signs of Weak Core Muscles. Muscle weakness or decreased control of these muscles can be a result of surgery, injury or inactivity. Common signs of weakness or decreased control of your core muscles can lead to dysfunction in your movement and, ultimately, affect your quality of life.
“THE GAUNTLET” CHALLENGE
YOUR CHALLENGE: Complete all ninety-two 3X3FIT workouts in 90 days. (92 workouts available with Lifetime Membership. See www.3X3FIT.com SHOP PAGE for membership options.).
Many of the 3X3FIT workouts are X-press workouts (5 – 15 minutes average). Just combine a few of those on several days.
SHAPE UP FOR SPRING
YOUR CHALLENGE: See workout plan below. Complete 4 to 5X/Week for 30 days to master this challenge and start to see significant changes in your muscles and well-being. Develop a life-long habit of making exercise an important part of each day. This challenge focuses heavily on strength training along with core (abs) training.
STRENGTH TRAINING: 2-3X/WEEK
Click here and choose two workouts two to three times a week:
https://www.youtube.com/playlist?list=PLT82sir9Y9dHu3GGtx7o-u9abQ-PP-IMo
CORE TRAINING: 2-3X/WEEK
Click here and choose three to four workouts a week.
https://www.youtube.com/playlist?list=PLT82sir9Y9dHrmBdUZfQitrMLcwE_ezWE
30-DAY UPPER BODY CHALLENGE
Be the healthiest version of you!
YOUR CHALLENGE: See workout plan below. Complete 4 to 5X/Week for 30 days to master this challenge and start to see significant changes in your muscles and well-being. Develop a life-long habit of making exercise an important part of each day. This challenge focuses heavily on strength training along with stretch & sculpt. Kim recommends you throw in a CORE workout on the day that is “your choice of workout”. See CORE playlist (below) for choices.
STRENGTH TRAINING: 2X/WEEK
CLICK THIS LINK FOR STRENGTH TRAINING PLAYLIST WITH 11 OPTIONS:
https://www.youtube.com/playlist?list=PLT82sir9Y9dHu3GGtx7o-u9abQ-PP-IMo
STRETCH & SCULPT: 1-2X WEEK
CLICK THIS LINK FOR STRETCH & SCULPT PLAYLIST WITH 14 OPTIONS:
https://www.youtube.com/playlist?list=PLT82sir9Y9dEGq8L-KLGUUfRIDtMIZqEh
YOUR CHOICE 1-2X/WEEK of the 85 Workouts OnDemand.
SPRING & SUMMER ARMS CHALLENGE
HERE IS YOUR WHY: After age 30, you begin to lose as much as 3% to 5% of muscle per decade. Most people will lose about 30% of their muscle mass during their lifetimes. But researchers found that people older than 50 can not only maintain but actually increase their muscle mass by doing some form of regular strength training. #SHORTSLEEVES #TANKTOPS #SUNDRESSES
Muscle burns twice as many calories than fat 24/7
YOUR CHALLENGE: See workout plan below. Complete 3X/Week for 30 days to master this challenge and start to see significant changes in your muscles and well-being. Develop a life-long habit of making exercise an important part of each day.
WHAT YOU NEED TO COMPLETE THIS CHALLENGE: G3 Rings (1.5 lbs. each), 73″ Powercords, Power Flexcords (Light and Medium recommended), HingeFirm, Mini HingeFirm. (You can complete this challenge without all the added tools but will definitely need at least one 73″ Powercord to get started.)
CLICK THIS LINK FOR STRENGTH TRAINING PLAYLIST WITH 11 OPTIONS:
https://www.youtube.com/playlist?list=PLT82sir9Y9dHu3GGtx7o-u9abQ-PP-IMo
7 Benefits of Weight/Resistance Training for Women
- Lose Body Fat. Weight training builds muscle, as lean muscle increases so does metabolism. …
- Gain Strength Without Bulking. …
- Decrease Risk of Osteoporosis. …
- Reduce Risk of Injury. …
- Burn More Calories. …
- Improve Posture and Reduce Back Pain. …
- Enhance Mood and Reduce Stress.
30 Day X-Press Challenge
Your Challenge: Complete 3-5 X-press workouts each week for 30 days. All workouts are 15 minutes or less. This Challenge is a great way train your body to crave more, while developing a new habit of regular exercise.
Try replacing at least one longer workout verses X-press in your second month. And so forth from there! You will find your body wanting more!
IMPORTANT NOTE: This plan requires membership to OnDemand to get the full benefit of dozens of X-press workouts. See SHOP page 1 for three membership options: Lifetime, 3 month trial, Monthly www.3X3FIT.com
Here are some of your choices you will find OnDemand: (13) X-Press Workouts (6) Core Burn Workouts (5) Midday Office Workouts (2) 360 Core Workouts. You will find many other shorter workouts in the CC Challenge workouts OnDemand.
How do I officially join the DAILY CHALLENGE? Do the challenge on your own or with others! Go to Facebook page 3X3 FIT and message Kim Marie Ross to request an invite into the Daily Challenge (Private Group page on Facebook). You must be a current customer/user of 3X3FIT to be approved for this private page.
What is the DAILY CHALLENGE? The daily challenge is a group of 3X3FIT users from all over the Country coming together daily by posting the workout that they did that day on 3X3FIT Daily Challenge (private) page on Facebook, adding comments and feedback that might be helpful to other users and also reaching out and encouraging and lifting up fellow participants.
Need Equipment? Click here for package options: https://www.3x3fitondemand.com/shop/
If you are a member, login to your OnDemand Membership (85 workouts ad free) or go to YouTube page 3X3FIT for 43 workouts.
What is the DAILY CHALLENGE? The daily challenge is a group of 3X3FIT users from all over the Country coming together daily by posting the workout that they did that day on 3X3FIT Daily Challenge (private) page on Facebook, adding comments and feedback that might be helpful to other users and also reaching out and encouraging and lifting up fellow participants.
How do I officially join the DAILY CHALLENGE? Do the challenge on your own or with others! See “Challenges” below. Go to Facebook page 3X3 FIT and message Kim Marie Ross to request an invite into the Daily Challenge (Private Group page on Facebook). Please provide the email and name you used when signing up for equipment package. Please allow up to 48 hours for your invite to be accepted once correct information is received. You must be a current customer/user of 3X3FIT to be approved for this private page.
Just a few of the 100’s of comments of what participants are saying each day to help encourage each other along the way by adding feedback and lifting each other up!
9/3/21 – Daily Challenger Marji Eismonth says this: “DC girls – this group has been the BEST thing that has happened in my life in the past year. Last year I had reached out to Kim about not being able to stay motivated to use my rings regularly and she created the Daily Challenge group for us on Facebook and now I am a faithful exerciser 
I love having biceps for the first time in my life!!! Then last month I shared that I needed some accountability partners to help me stick to eating healthier and Rochelle Mermelstein and Debbie King and Kim Marie Ross have been checking in on me and keeping me accountable and I am officially half way through earning my first flex cord. AND THEN TODAY I come home and open my mailbox and there’s a 3×3 Fit package in there and rip it open to find my first FLEX CORD and the sweetest note from Kay Davis Banaszek saying I’m an inspiration to her and it just brought tears to my eyes. 
And she encouraged me to keep working towards my goals to earn my next cord. I can’t express enough how much you all mean to me and I pray for blessings for all of you and thank God for bringing you into my life
“
Constance Bynaker Core Burn1x2, Core Burn 2, Sit and Sculpt. I’m happy to report arm improvement here as well- both esthetically snd strength wise-yay! As a matter of fact, my younger sister is here to visit and was struggling to bring her suitcase up one step at a time, so I grabbed it from her with one arm and flew up the stairs with it. I do believe it shocked her a bit! ( she’s 61, I’m 65😜) 3X3FIT Rules!! Happy Wednesday all! 🌸🦋🌸
Constance Bynaker Flat belly Abs and Sculpted arms was it today! Side effects from 3X3FIT the past 17 days- feeling stronger in general, finding my abs again(!), arms are beginning to show definition and down 4 pounds! 😊 Very motivating -everyday I look more forward to doing my workout(s) snd love how I feel afterwards. Happy Monday everyone!! 🌸🦋🌸
Constance Bynaker Good morning everyone! Power Sculpt Arms today- love it!! Definitely seeing improvement in my arms! Triceps are tightening and delts are becoming more defined! Have a great Tuesday! 🦋🌸🦋
Constance Bynaker. She says: “Happy Sunday all! 🌸🦋🌸 Power Sculpt Arms snd Total Body Sculpt were on the menu today! I’m happy to report that I’ve lost a little over 7 inches (without really modifying my meals) during this 30 day journey and I hope to never see them again! This challenge was perfect for me as it helped me develop a good daily habit and really stick to it- 3X3FIT is the first thing I do every morning- a great way to start the day! Only ONE more day to go- and then we start all over! 😁 It’s been fun seeing everyone’s comments and progress! Thanks for all the motivation to all you competitive ladies and to Kim for such a great program!”
( that’s my big green ball)-it’s a great thigh workout too! Loving I don’t have that little tweaky ouchy feeling when I bend over to pick something up or tie my shoe anymore- that happened after about 3 weeks into the challenge in August and something I’m thankful for everyday!!
Jan Berqual
Jan Berqual Way to go Rochelle Mermelstein
I am really enjoying the workout and being able to have such a variety to choose from. I am 68 years young!!!!!
Debra Dahl Completed Flat Belly Abs and Sculpted Arms. My abs hate me. I have no idea how you are able to smile through all that leg work without sweating. 🙂 I feel is so deep within my body. Thank you very much 🙂 By the way, hope you are feeling better.
Chris Prueher I completed Precision Body Sculpt and Stretch 3. First time doing this one and there was a lot of wobbling! Very good for getting a handle on the balance!
Rochelle Mermelstein Good morning everyone ☀️. Today it was Dance 💃 Sculpt 1, Dance 💃 Sculpt 2 and Upper Body Power Sculpt. Used medium tension Power Cords. Definitely good tension. Feeling worked out‼️🏋️♀️ (AKA WONDER WOMEN!)
Rochelle Mermelstein Good morning everyone! Day 14 of the DC🏆. I have now been doing 3X3FIT workouts for over 3 months, and I realize that I am obsessed. It’s a good obsession! Today I completed Upper Body Power Sculpt, 🏋️♀️ Power Sculpt Arms Super Sets 💪 and Bounce 4x 🏐. Feeling totally worked out. Wishing you all a glorious day!💕💕💕
Lisa Bernier- Perleberg I had a lazy day, but made myself do 360 Core Pilates after our family bike ride. I felt so good after that I ended up doing X-Press Upper Body & Chair Arms.
Sue Bickel Good morning exercise pals! I did Praise 1 today. Love the scripture verses with the stretches!! My body definitely needs more of these type of stretches as it is very tight, I’m excited to see the changes happening already! A blessed day to all of you ❤️
Chris Prueher I completed Power Sculpt Arms Super Set and Let’s Roll! Starting out challenge month, week number two very strong with so much gratitude for these workouts. So nice to see other people doing the work too! 😊
Betsy Gorman Brewer Very short on time today since my primary goal was to get in miles for the Blue Ridge to the Beach challenge. The quick core workout (pilates) was perfect.
Dianne Breyer Core Burn 1 – Sit Up, Core Burn 2 – Pilates, Stretch (Mat). My hips are so tight — I should probably do this stretch every day to open my hips and test my balance. Don’t let the word “stretch” fool ya. It’s still a full body workout. But much needed.
Debbie King Happy Sunday. What a great day. #dailychallenge done. Completed Summer Arms and Abs and Total Roller. I forgot what a great work that was!!! Keep it going everyone. We are about 1/3 through the month. #honorsystem.
Debra Dahl Completed Flat Belly Abs and Sculpted Arms. My abs hate me. I have no idea how you are able to smile through all that leg work without sweating. 🙂 I feel is so deep within my body. Thank you very much 🙂 By the way, hope you are feeling better.
Debbie King What an inspiration Dianne is for me today. You too, Kim. Did not sleep well last night thinking about going back to school. But, #dailychallenge I completed Power Sculpt Combo. Arms are shaking!!! Have a great evening everyone. #honorsystem. 😎💪😷
Jane Lehman Took Sunday off (but still got my 10,000 steps in). Now it’s time to work off the beer and brat I had at the cabin. I completed the Amped Up I Body Sculpt and Chair Buns this morning. #DAILYCHALLENGE # HONORSYSTEM
Sue Bickel Good morning exercise pals! I did Praise 1 today. Love the scripture verses with the stretches!! My body definitely needs more of these type of stretches as it is very tight, I’m excited to see the changes happening already! A blessed day to all of you ❤️
Lisa Bernier- Perleberg I had a lazy day, but made myself do 360 Core Pilates after our family bike ride. I felt so good after that I ended up doing X-Press Upper Body & Chair Arms.
Arlene Wangsness #dailychallenge Praise 1 today. Kim, this was so beautiful! Thank you for doing these 2 praise workouts! What a blessing! Hope you are feeling better today!
Joelle Zamora It has taken me awhile to get started. Thanks for being here. Power Sculpt Combo
stretch included…what is not to like? I feel like this workout has been integral to my body really shaping up all over! My legs have gotten so toned that I don’t even know if they are really mine…
Sheri Anderson I’m so glad I participated in the challenge…I KNOW I worked out more! Thank you, Kim, for making it happen and thank you all you lovely ladies for the encouragement!
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Constance Hey we made it!!! Awesome Arms and Power Sculpt Arms Supersets done today! It’s been a fun challenge and a great way to keep me on track and motivated. Have a great day, everyone!!
