Like to follow a weekly regime?  See Kim’s suggested weekly/monthly regime below.  

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.

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.

To assemble:  Simply connect one steel clip to each end of your cords.  Refer workout video for which cord(s) to attach for each individual workout.  Make sure that the self-locking bar on the steel clip is fully closed on each end of the cord and that the cord is able to move freely within the attachment housings on the 3X3FIT rings.

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!

The 3X3FIT websites contact valuable information to help you get the most out of your 3X3FIT experience.

Please reach out to with questions or concerns.

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


See FAQ at for other common questions.


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:  Each workout is unique and different.  You will be instructed as to which cords to use for each workout.  However, see instructions for workouts that pre-dated the LONG cord method:

Ballerina Glutes & Thights & Awesome Arms require use of both 10” Standard Cords & LONG CORDS.  Use your LONG cords vs old extender cord method used in this video.  When the extender cords are hooked up, simply hook up your LONG cord(s).

Beginner Chair , Stretch (Mat), Stretch (Chair) & Total Body Sculpt – 10″ Standard Cords

10” Cords:  In every equipment package.  *Helpful tip for those 5’10” or taller.  Add one extra steel clip to the end of each of your 10” cords for more range/stretch with your cords.

LONG CORDS16”, 20” 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.  Your LONG CORDS may be a different color based on your height.  It can be helpful to own both 16” & 20” CORDS if you are 5’2” or 5’3”.  Many in this height category have found it highly beneficial to use both lengths depending on the workout/exercises.   If you ordered your equipment package from Amazon, you received the 20” LONG CORDS.  Amazon packages do not offer the LONG CORD options based on height.  LONG CORDS (based on your height) can be ordered at See SHOP pages.

73” POWER CORDS:   Light (Yellow), Medium (White), Heavy Tension (Black)    Current workout videos ‘Upper Body Power Sculpt & Power Sculpt Arms -Supersets’ feature use of both the LIGHT & HEAVY TENSION POWER CORDS.  However, MEDIUM TENSION 73” POWER CORDS have become available since filming these workouts.  If you are on the taller side or have longer limbs and feel you are not getting enough range of motion with cords, simply add one 10″ 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 two if necessary.

IMPORTANT NOTE:  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 LONG or POWER cord method.  Upgrade your rings:  See SHOP page for package options.


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 – 3 Choices:

Flat Belly Abs & Sculpted Arms – 35 mins

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.

AMPED UP I – 19 mins


Day 2 –  3 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 – 4 choices for POWER SCULPT & STRETCH:

Dynamic Stretch & Sculpt (more advanced) – 43 min

Total Body Sculpt Beginner Balance – 21 mins  to Advanced level

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.


Day 4 –  3 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)

I recommend to include the 73″ Power Cord workouts.   If you do not own them, they are worth their weight in gold (just $29 – See SHOP page 1 to order)    These are  all-out -strength training which 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 your 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.   Would love to know how you do with this!

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.