Prefer video instruction?  Here is your GETTING STARTED short video tutorial:

Total Body Roller short video tutorial:


Like to follow a weekly regime?  See Kim’s suggested weekly regime below.  Scroll to the bottom of the page.

Kim Marie Ross, Product & Program Developer recommends you begin with any of the following workouts before moving on to other 3X3FIT workouts.  Dozens available!

Flat Belly Abs & Sculpted Arms – Requires your 3X3FIT Rings, LONG cords and 10” standard cords.

Sit & Sculpt – Requires 3X3FIT Rings, Standard 10″ cords and optional 73″ POWER CORDS (for 9th circuit only)

Summer Arms & Abs – Requires your 3X3FIT Rings and LONG Cords

Let’s Roll!  Requires the Total Body Roller, (1) Ring, LONG  cords and 10” standard cords.  Please refer to workout video for directions on how to connect your cords to your roller.

Upper Body Power Sculpt AND Power Sculpt Arms Supersets:  Requires LONG  and 73” Power Cords.

Dance Sculpt I or II:  Requires rings and one LONG cord (not to be confused with 73″ POWER CORDS).


IMPORTANT NOTICE:  Use only 3X3FIT G3 (1.5 lbs. each) & G2 (.09 lbs. each) rings with 3X3FIT workouts along with 3X3FIT authorized accessories and attachments.  Earlier generation rings are not equipped to handle the force of the LONG cords, Power Cords or Total Body Roller.  See G3 Equipment on SHOP page of website to upgrade your equipment.



Question:  How do I access the OnDemand membership that I purchased?  Answer:    The 3X3FIT ONDemand workouts are accessed at When ordering the OnDemand system you were issued a LOGIN and prompted to enter a password.  Please let us know if you have any questions on your LOGIN and/or if you would like us to reset your PASSWORD.

Accessing the 3X3FIT ONDemand Workouts

The 3X3FIT ONDemand workouts are accessed via a browser.  They can be accessed  anywhere you have an internet connection and can login to   If you wish to view the workouts on your TV and your TV does not have the ability to access a browser,  simply login to  on your laptop/tablet and connect to your TV with an HDMI cord.

Some users have all used wireless mirroring from their mobile phone/laptop to their SmartTV or Roku.

Question:  What if I didn’t receive (or lost) my OnDemand LOGIN and PASSWORD?

Answer:  Contact and we will send you your credentials.  We may issue you a new, temporary password to make it easy for you to use the OnDemand service.  You can easily change to a personal password by logging in and going to My Account and selecting “change my PASSWORD”.


More Important Info to help you get the most out of your 3X3FIT Experience!

Please also visit the FAQ section at for commonly asked questions and answers.

Please reach out to with questions or concerns.

Customer Care Hours: M – F 9:00AM – 5:00PM CST


QUESTION:    How do I hook up my cords?  ANSWER:   Take one steel clip and attach to end of one or two cords depending on whether you are using one or both cords.

QUESTION: Which cords do I use for each workout?  ANSWER:  You will be instructed during each individual video workout.  (Standard, LONG & Power Cords)

10” Cords:  Standard in equipment package. *Helpful tip for those 5’10” or taller.  Add one or two extra steel clips to the end of each of your 10” cords for more range/stretch with your cords.  If you are 6’0” or taller, you may consider ordering the 16” LONG cords to use as your standard cord. 

LONG CORDSStandard in equipment package.    16”, 18” 23”, 24.5” LONG CORDS come in various colors– based on height.  Do not be distracted by the color cord being used in the workout videos.  Cord colors change from time to time.  Since cord length & tension is not an exact science, you may consider purchasing shorter or longer cords depending on your personal experience after working out with the cords a few times.   Additionally, if you ordered your equipment package from Amazon, you received the 18” LONG CORDS (best for 5’4” to 5’10”).  Cords too long?  Simply insert a knot if your cords.  Cords too short?   Sometimes simply adding (1) steel clip to the end of your cord can help to lengthen the cord for a little more added stretch.  Or, see SHOP page at for additional cord length sizes (shorter & longer) as well as BIG DADDY clips which can extend your cords by several inches while providing easier connect and disconnect. 

73” POWER CORDS:   Light, Medium, Heavy Tension are available.   If you are on the taller side or have longer limbs and feel you are not getting enough range of motion with the cords, simply add one 10″ standard cord to the end of your POWER CORDS. If you are super petite and feel that you have slack in your POWER CORDS you may opt to put one or two knots in your CORDS.  Start with one and add additional knots if necessary.  IMPORTANT TIP:  Your feet placement on cords will also help adjust your tension levels. 


If you have arthritis or generally weaker wrists, BIG DADDY Clips are available for purchase on SHOP page of website.  They provide quick and easy cord disconnect.  However, please be advised that they will add more length to your cords, therefore, you may have to off-set the added length with one single knot to each cord.  However, try it first before adding any knots.   Click here to order:  

If you own the original lightweight rings (1/2 lb. each), do not use anything other than the 10” standard cords.  These lightweight rings were not intended for the Total Body Roller or the LONG or POWER cord method.  Upgrade your rings:  See SHOP page for package options.  Use only authorized accessories and attachments with the official 3X3FIT rings. 



Spread these out over 7 days (workout regime is designed for beginners to advanced level.  And, will allow you to progress as you get stronger):

 Day 1:  Seven Choices

Flat Belly Abs & Sculpted Arms – 35 mins

Sit & Sculpt – 40 mins (9 circuits) 

POWER SCULPT COMBO – 45 mins – 4 Circuits (Do 2 of 4 if tight for time)

Let’s Roll! –  20 mins (Requires the Total Body Roller)  &  Core Burn 1 & 2 (5 mins each – Skip warm-up since you are doing with Let’s Roll!)  Core Burn 1 & 2 are only available for Ondemand Workout Members.

DANCE SCULPT I – 25 mins (Cardio Sculpt)

DANCE SCULPT II – 20 MINS  (Cardio Sculpt)



Day 2 :  Three Choices (Strong focus on Arms):

Summer Arms & Abs – 31 Mins

Upper Body Power Sculpt – 27 mins   – requires 73” Power Cords

Power Sculpt Arms SUPERSETS – 30 mins  – requires 73” Power Cords


Day 3:  Six Choices 

Dynamic Stretch & Sculpt (more advanced) – 43 min

Total Body Sculpt Beginner Balance – 21 mins  to Advanced level

AMPED UP I – 19 mins

AMPED UP II – 24 mins  Beginner to Advanced level

PRECISION BODY SCULPT I, II, III (do two of these back to back – they are around 20 mins each.)

DANCE SCULPT I – 25 mins 




Day 4:  Five Choices

 Upper Body Power Sculpt – 27 mins   – requires 73” Power Cords

Power Sculpt Arms SUPERSETS – 30 mins  – requires 73” Power Cords

POWER SCULPT COMBO – 45 mins – 4 Circuits (Do 2 of 4 if tight for time)

Flat Belly Abs & Sculpted Arms – 35 mins

Sit & Sculpt – 40 mins (9 circuits) 


Day 5-7:  YOUR CHOICE!  If you are somebody who likes to workout 7 days a week! Then go for it!  Dozens of workouts available!  You choose your favorite workouts.  However, limit Upper Body Power Sculpt & Power Sculpt Arms (super sets) to 3X a week.  Limit Dynamic Stretch & Sculpt to 3X.


I recommend that you incorporate  the 73″ POWER CORD workouts into your weekly regime for serious strength training resembling barbell and dumbbell style workouts.   If you do not own, they are worth their weight in gold (See SHOP page 1 to order).   Strength training is so critical for bone density and maintaining and creating new muscle mass which keeps your metabolism healthy and revved up.  We also need strong muscles to protect our bones as they become more fragile with age.  Pre & Post menopause can lead to issues with bone density even when we try to do all the right things.  This is one way to battle it!

Feel free to reach out in 30 days  or sooner to provide a progress report (once you get started) or feedback.   I can make changes based on how you are doing.   I love getting your progress reports!  

God Bless,


Message me at 3X3 FIT Facebook page

  • Benefit #1: Maintaining Muscle Tissue. Around when you turn 30 years old, growth hormones decrease dramatically in the body. …
  • Benefit #2: Increased Strength. Increased strength allows you to lift heavier objects. …
  • Benefit #3: Improved Bone Health. …
  • Benefit #4: Controlled Body Fat. …
  • Benefit #5: Decreased Risk of Injury.
  • Benefit #6  Muscle mass naturally decreases with age, but strength training can help reverse the trend.