71 Posts

everythingvanishes Inspiration to get my tookus moving! @petitefi is a champ! Love her workouts! Using her leg workouts today! #fitness #fit #fitwomen 3y

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everythingvanishes Going to try this today. @kmaecags and @petitefi are HUGE inspirations of mine and kind enough to demo all their work outs at #bamfitdemo !! Thanks ladies!! #fitness #fit #healthy 3y
  •   kmaecags Yay! Awesome! And I remember you've asked me a few questions in the past but I'm not sure if I got back to you (sometimes I forget where people leave comments since I get so many) so let me know if you need any help from me with anything :-) 3y
  •   everythingvanishes @kmaecags thank you! I teach body combat and take a pump class right now, so I'm toned, just trying to build on it now :) 3y

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petitefi #bamfitdemo "180s" Start in a low sumo squat with one hand touched down in front of you (like a football star! ). Explode up in a jump while simultaneously flipping around to land in the other direction back into your low lunge and tapping down with your opposite hand. Now JUMP back up and flip back around........that's one rep. So, technically a 360 but don't get technical on us just DO IT! @kmaecags reppin west coast while I got all you on the east side........time to get dirty-new #BAMFit challenge heading your way 3y
  •   petitefi @brandbelieve I use weights almost every workout - the only time I don't is when I can't get to a gym so body weight is my only option. You don't need weights every workout, but they are good to incorporate, at least in a few moves, almost every routine. 3y
  •   jenniferk999 Glad to hear u r working on it. If you need a logo designed or branding I would love to take a stab at it 3y
  •   morgannleaa I think someone has already asked th 3y
  •   morgannleaa This but what app do you use for your pictures?? 3y
  •   ten6mommy Just started to follow u. What's BAMFIT?? 3y
  •   dezegast @petitefi @kmaecags u guys rock! For showing these excersises. I love those where u only need youre body. Thanks so much 3y
  •   simply_sarah775 I would get dizzy lol 2y
  •   brittanyjbodymods Ughhhh found my new dream legs goal! Your TFL split looks killer here! 2y

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Nashville Fiorella
petitefi #bamfitdemo "Man Makers" (pay attention-this is a multi step move): Start in plank holding dumbbells. Row your right arm up, pinching your shoulder blade back to bring the weight up to your chest and sending your elbow straight up. Return the weight to the ground then row on the opposite side. Now do a push up. Next, jump your feet forward to meet your hands, stand up holding your weights and press them over head into a shoulder press, locking your arms out at the top. All of that......is one rep. You ready for another #BAMFit Challenge? @kmaecags has the other move on her page and we'll both have the workout breakdown later today.........Get ready to be punished 3y

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Normal Fiorella
petitefi #BAMFit #Workout Challenge!! Think you've got big balls?! Well prove it! This is a tabata style 16 minute #routine that will kick that ass into shape. Work through each move for 8 consecutive rounds of 20 seconds "On", 10 seconds "Off" intervals. Immediately after you finish all 8 round of one move, start the next. Work your way all the way through once OR do it a second time for a real killer ! Durning those 20seconds 'On' I want you to kill it - gas pedal to the floor as fast and hard as you can. Show me them big cojones!!! 3y
  •   whoalansi @petitefi great tabata! I'll have to do it this week. Wall balls are my favourite exercise to hate! ;) 3y
  •   willawalla @petitefi is there a different benefit of completing all rounds of a certain move consecutively as opposed to doing all the moves in a circuit? Thanks :) 3y
  •   jillhanner I soo want to work out with you 3y
  •   petitefi @jillhanner where do you live miss jill? 3y
  •   jillhanner New York!! Visit me or can I visit you?? 3y
  •   boreano @petitefi curious how long your average work out lasts! So happy I found yah here - I def look forward to your new daily posts! you're amazing. 3y
  •   deezybird Gonna do this today! Thanks! 3y
  •   petitefi @boreano I never work out more than an hour a day but I am also very active throughout my days. Riding my bike, running around....always on the go! 3y

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petitefi Knees 2 Elbows: Start in plank with you hands balanced on your giant med ball. Quickly jump your feet forward to meet your hands, grab the ball and come up to standing bringing the ball over head. Crunch left bringing elbow and knee to meet then crunch right. Drop back down to the floor, hands balanced on the ball again and jump back out to plank. Keep up the pace and repeat! 3y
  •   camille_faria Tis ok. Thia 3rd week has been a lil confused for me as I'm not very update with the names yet. Thank you @petitefi 3y
  •   selppq Your pics are amazing! Literally the best motivational/fitness/health instagram that I'm following!!!! @petitefi 3y
  •   petitefi @jsukvir awe thanks girl!! I'll be posting some more moves again soon hopefully 3y
  •   selppq @petitefi yes please! Look forward to them 3y
  •   bamf1016 @petitefi hey I was just wondering how much that medicine ball weighs and where can I buy one? Lol 3y
  •   _mhoang1 Your legs are incredible.. Do you have a favorite workout for ur legs? @petitefi 3y
  •   openmic85 @petitefi very cool imagery to depict the movements 2y
  •   les_martinez Dude check this out @empirecf 1y

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missanna213 Do.this.workout. No breaks, 600 reps. This is the position I stayed in for 5 full min after completion #nolie lol. If ur clothes aren't soaked thru u didn't do it right lol.#idied 3y
  •   missanna213 #bamfitdemo for demos of the exercises and a non cutoff version of the program(damn you frametastic and ur borderslol) 3y
  •   lovelyenj Trying this tomorrow! 3y
  •   tshuchen How many reverse lunges? Idk what most of this is... U need 10 second videos 3y
  •   missanna213 @tshuchen 30 each leg, click on this----> #bamfitdemo for pics! 3y
  •   tshuchen Sweet Jesus I love you! Thanks, going to study. Kbye 3y
  •   tshuchen They don't have every move on there... I double checked.. 3y
  •   tshuchen Anna- I hurt and I couldn't even do all of these!!! Smh 3y
  •   missanna213 @tshuchen hard right??! Lol 3y

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petitefi Last one from me today. #bamfitdemo Tricep Leg Lifts. You will start in a Pilates hold - hands close to your armpits, elbows straight back and tucked into your body. Lift an hold yourself in a LOW plank, nice and flat, just an inch off the ground. Squeeeeeeze your ass and lift one leg high into the air. Bring it down and repeat on the other side. Each side is one rep. Try to get through all the reps without dropping!! This is a full body, arm/tricep/butt/core focused move and I absolutely love it!!! 3y
  •   petitefi @labone32 I'm currently pursuing my NASM cert and yes I do. 3y
  •   petitefi @carrieblue haha maybe someday! 3y
  •   miiichael32 @petitefi YEAAAAH! I had NASM but got super sick and havent been able to train ! Good luck! U goen independent? 3y
  •   therealhop Do you have a tumblr? 3y
  •   petitefi @therealhop someday 3y
  •   s_camp730 So great 3y
  •   dforr @petitefi late I know, but what's the modification for this? can you do it with upper body inclined on a bench or something. My shoulders lower below 90 deg cause my tri's suck so it's a challenging move for me right now 3y
  •   clm5_ Ouch!! Lol love it 2y

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Normal Fiorella
petitefi #bamfitdemo Side Frog Leap Lunges: Start in a low frog. Leap sideways to the left high into the air landing back into your frogger. Stay low and lunge sideways stepping towards the center with your right foot. Come back into frog and start from the beginning this time leaping to the right. #bamfit 3y

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red_fit_n_ish Getting ready to head to the gym to do my #bamfit challenge "the 600" by @kmaecags & @petitefi 3y

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petitefi #bamfitdemo Hanging Janes: In a high side plank, prop your top foot up either on a chair, bench, coffee table. Lift your lower hanging leg to meet the top then back down without touching the floor. Perform half the reps on one side then switch to the other. These are KILLERS for your inner thighs!! "1,2,3,4 get your booty on the dance floor. Work it out, shake it lil' mama...." 3y
  •   jadesav @petitefi oh yea I know... I was like I can do that, but oh no...lol 3y
  •   pinkyjuggler Awww 3y
  •   nixinana Your thighs are incredible! but I love your tattoos, your confidence to post your body, and your beautiful core muscles! :) I am awestruck {feel like a lame ass fan girl} 3y
  •   jaclyncastro Ooh nice, I feel the burn!!! 3y
  •   sarabridges I love mickey av! 3y
  •   theilocano @petitefi Good stuff. New things to try. 3y
  •   petitefi @nixinana not at all! Thank you very very much for the kind words! Being in any sort of public eye freaks me out haha so it's nice to know it's at least inspiring others. Thanks again girl 3y
  •   equalistmonster Wow! You must be really good, keep it up!! 3y

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petitefi #bamfitdemo Super Hero Push-Ups: Perform a push up (any way you can, on your kness, wide arms....whatever works for you). At the top, extend opposite leg and opposite arm up and out. PUSH the air in front of your hand and foot then start again with another push up switching sides for each rep. 3y

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petitefi #bamfitdemo Side Kicks: Stand balanced on one foot tall and centered. Kick out to the side as high as you can in a slow controlled motion. Bring your leg back down trying not to touch the floor. Perform half of the reps on one side then switch to the other leg. 3y
  •   dammitmel When you bring your leg back in after kicking, do you just bring it back to your side? Sorry for the dumb question but I'm going to be doing legs today and would love to do this! 3y
  •   petitefi @dammitmel dont be sorry! Yes just bring it back down to the side only slightly resting your toe to the ground if necessary. This is a great balance exercise! 3y
  •   dammitmel @petitefi even better! This'll help for dance too. Thanks! 3y
  •   itsjules0805 I need to hire you as my trainer like wow. Lol 3y
  •   thats_jared Killer legs @petitefi!! 3y
  •   ukrainianlily Loooooove these for my obliques. 3y
  •   fitnessblazt U look so bad ass! Specially with the fitted 3y
  •   louie_agui Kick ass! 2y

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Normal Fiorella
petitefi #bamfitdemo Scissors: sitting balanced on your booty, back strong and flat and legs off the ground, bring one leg up and "catch" it in your hands. Immediately switch legs and catch the other side never letting your feet hit the ground. Each side is one rep. 3y
  •   bradass21 Count me in! You guys just keep up the good work! 3y
  •   petitefi @alexcapra I love Vega and Sunwarrior proteins! Good for men and women 3y
  •   alexcapraa @petitefi great! Thanks so much! 3y
  •   joshappy i wish i could do this but my back pain is killing me...i don't want to take pain killer cos i'm afraid i might be dependent on it...do u have core execises for people with back pain? 3y
  •   petitefi @joshappy try performing your strength training exercises sitting balanced on a fit ball. It forces you to utilize your core more to keep you upright! 3y
  •   joshappy yay! got it! thanks! :) 3y
  •   skynug @mikoface these are geeat! 3y
  •   glowstik24 @petitefi how many reps do you recommend doin 3y

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petitefi It's Friday which means its time for another #BAMFit Challenge! @kmaecags and I present to you: "the 600"! 600 reps of pure torture from us to you. Work your way through all 12 movements at the fastest pace you can. Push yourself but don't worry about the time - just get through it!! Think this looks hard?? GOOD because it is!! Your ass will thank us come summertime Check back here #bamfitdemo later for breakdowns of all the moves and post your times when you do complete it - we'll be checking!! Do Work!! 3y
  •   tshuchen @petitefi what are "squat ups" 3y
  •   petitefi @tshuchen yes they are!! Sorry we didn't demo that one: stand next to something sturdy and elevated (chair/coffee table). Squat then step with one foot up onto your elevated surface while bringing the opposite knee high to your chest. Step back down and do it all again. Do half the reps on one side and then half on the other 3y
  •   tshuchen Ok, got it thanks!!! here linds! Read this @lbeez5 3y
  •   e_alvarado4866 @petitefi looking forward to the next BAMFIT challenge 3y
  •   e_alvarado4866 @petitefi Taking "the 600" challenge today! 3y
  •   pero_dislemy @petitefi would it be ok to do this a couple times a week? 3y
  •   dforr @petitefi did this today and ran 1/4 miles between each exercise for a total of 3 miles. All in all less than 1 hour of exercise!! Amazing. 3y
  •   rob_unknown What's the intervals at between each excercise? 2y

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petitefi You asked for it so here it is #BAMFit Challenge 3!! This is a super intense core and lower body focused #workout made on your requests by @kmaecags and me, PetitieFi. Work your way through 3 rounds of all 8 movements (demoed here #bamfitdemo) for 1 minute 'on' / 15 seconds 'off' intervals. Push yourself and only take a small 30 to 90 second break between rounds as necessary. Hanging out in the club all weekend won't get you any closer to a six-pack but this bad boy will so give it a shot and let us know how it felt! Have fun and hit it hard!!! 3y

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petitefi Last #bamfitdemo of the day: Plank Lateral Raises. Begin in a high plank holding a dumbbell in each hand, utilize your strong core to keep you nice and flat. Slowly raise one arm straight out and up to about face level. With control, return the weight to starting position and repeat on the other side. 3y
  •   _komani @petitefi haha okay, bc my bf works out certain muscles on certain days but personally when I train idk what's better but thank you :) very helpful! 3y
  •   petitefi @rosieeduuran I don't like isolating muscle groups. I work towards functional strength mostly. Check out Tone It Up.com!! 3y
  •   petitefi @vmacchiato if you look at my newer photos you can see the entire workout breakdown 3y
  •   petitefi @myre724 man when I started running it was HORRIBLE! Haha I feel ya on starting. Depending on your current fitness level, I think aiming for a 20 - 30 min constant run at a pace that allows you to at least jog the whole time regardless of how fast or slow is a good goal to begin with. Mostly you just got to get out there on the regular and try it. It will take a bit for you to get comfortable in your breathing and pace but stick with it and you'll soon see much improvement! 3y
  •   _komani @petitefi Thank you :D 3y
  •   yomeninaaa @petitefi I've tried everything & I still can not manage to lose the fat on the side of my armpits. Hellllp please :) 3y
  •   maestrop .. Now I realize why you were taking pictures that day at Bishop. Nice work! 3y
  •   feistygrrl I think I liked every single picture:-) sorry for blowing up your ig... Thx for all the exercise demos! 2y

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X-Pro II Fiorella
petitefi #bamfitdemo No Arm Weighted Turkish Get Ups: Start by laying flat on the floor holding a weight with both arms in front of your chest, legs out straight. Use your core to sit up fully then, slide your feet in and drive down into your heels to bring yourself to a standing position. Hop up then reverse back down to the floor. This is a very advanced move - if necessary, perform a regular Turkish Get Up holding a dumbbell in just one hand overhead and utilizing your free arm to help in the upwards motion. If that is too difficult, don't use any weight. 3y

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petitefi #bamfitdemo Wood Chops: Begin by holding a weight in both hands in a tall golf swing stance. Keeping core strong, swing or "chop" down hard towards the outside of your opposing knee, pivoting on your foot to do so. In a controlled manner, reverse the movement bringing the weight back up to your starting position. 3y
  •   petitefi @_reeree_ I train about 5 days a week never for more than an hour but I eat super clean and lead a healthy active lifestyle 3y
  •   petitefi @_shaynalishe currently on bodybuilding.com Jamie Eason has her LiveFit trainer that is free and provides you with everything you need from workouts, demonstrations, meal plans and recipes! I think that's a perfect place to start 3y
  •   _shaynalishe @petitefi that you, I actually came across that site months ago and book marked it but never got around thoroughly check it out. Will do this weekend! 3y
  •   _reeree_ @petitefi .... Super cool!!!! Thanks!!! 3y
  •   yogamezentime You are amazing!! love your energy!! you give me that insparation!!! 3y
  •   steve1975 지릴하고 있네 3y
  •   barcelona_ten Love these workouts! 3y

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petitefi #BAMFitdemo: Split Jumps. Begin in a low lunge with core strong. Explode up in a jump as high as you can switching legs in mid-air and landing soft in your starting position. Repeat, repeat, repeat....... 3y
  •   petitefi @carlycarnage those will help tone up your legs but they are not going to be the most effective exercise for a hot butt and nice thighs. These are GREAT for both of those as are kettlebell swings, lunges and squats! 3y
  •   unfuckwithable Awesome thanks for the info 3y
  •   ukrainianlily I HATE these but they work and are amazing! I call them jump lunges. 3y
  •   tierrafilhiol I'm do giddy! Now, to get over this pesky pneumonia so I can go hard again! 3y
  •   petitefi @edrick22 inov8s!!! 3y
  •   nadirakharmai @petitefi I tried these sons of bitches today and love/hate them. Holy moly! Love your feed. Thanks for the inspiration! 3y
  •   petitefi @nadirakharmai I HATE this move so I force myself to do it. So dam hard haha glad you hated it too :) 3y

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Normal Fiorella
petitefi Here it is! #BAMFit Challenge 2! This is a 25 minute long, full body, kick ass #workout. Work your way through the entire set and then repeat as many times as possible for 25 minutes. You can find demos of the movements on mine and @kmaecags feed (3PPJ = 3 Point Plank Jumps) and under the #bamfitdemo tag. Repost this with our names and the #bamfit tag so you can show your friends what you're up to and challenge them to play along!! Think you can beat me?? Sidenote: for the push up rows, you will perform one row with each arm per one push-up for 12 reps (24 pushups would be GANGSTA though!) Have fun and Good Luck!!! 3y
  •   all2good21 what app do u use to apply those "labels"??? 3y
  •   petitefi @gsusshuttlez label box 3y
  •   natazria I somehow effed up my left wrist during the ppj....should've stabilized my upper body more since its just movement in the lower body 3y
  •   petitefi @natazria oh no! You want to make sure your arms and wrist are inline with your shoulders forming a strong base beneath you. You can make fists and rest on those if resting on your hands is uncomfortable but for the u 3y
  •   petitefi @natazria jumping movement it is less stable. When you are on your hands, remind yourself to spread your fingers wide and "grip" the floor with your finger tips. It will help take pressure off your wrist 3y
  •   natazria Duly noted!! 3y
  •   all2good21 thx! 3y
  •   amandaxtine @petitefi i know this challenge is old but could you explain the hang pulls please! 3y

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petitefi And one of my personal favorite ab moves: #BAMFitDemo 3: Frogger Swivels- start in a high plank. Bring one knee forward while twisting to meet the outside of the opposite knee. Repeat on other side then jump both feet forward to the outside of your hands and back out to a strong plank. 3y
  •   little_trix U are one strong woman!! 3y
  •   missadree U inspire me!!!!!!! 3y
  •   coriwhatdahell Thanks to you I finally grew a pair to post a progress pic of myself. I think I'm gonna start doing it more often and not care what anyone says. I'm definitely gonna give some of your an workouts a try aswell. Need to work on my lower abs badly. 3y
  •   coriwhatdahell Ab* not an 3y
  •   fonziee @petitefi lovin your posts. I'm really incorporating them in my routine, thanks to you and @kmaecags. More ab exercises, please :) 3y
  •   nykkisolo Im sooo gonna try this. !!! 2y
  •   gee_steezy You're awesome for posting and sharing. @petitefi 2y
  •   sunnysunflowa @starchildforever check out some of her stuff! 2w

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petitefi #BAMFitDemo 2: Hang Pulls- start by holding one dumbbell in both hands on the ground in between your feet. Stand, pulling the weight up with you bringing your elbows up to your ears. Strongly and slowly reverse the move back down to the ground. Repeat. #bamfit 3y
  •   ellie_lengyel I said fuck it and worked through a NTC work out despite the soreness, now I know it's not so bad to do so. I feel good actually 3y
  •   fit_naijadamsel Ahhh! You challenge me!!! Hitting the gym right now 3y
  •   kmaecags @amandaxtine Here are hang pull, baby girl 3y
  •   amandaxtine @kmaecags thankkk you!!! 3y
  •   siralivia These are for the shoulders, right? Do you have some more shoulder exercises because my arms and shoulders are weeeak!! And the shoulders are hanging. I want to get this fixed till summer so if you would post some exercises you could help me! Asking you because you inspire me to do more workouts a week and because you explain the movements! 3y
  •   petitefi @siralivia these are good for shoulders but the new #bamfit bonus workout we just put up a few days ago is all shoulder focused! Try it out 3y
  •   pamsbrush Your super sexy and inspirational! 3y

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petitefi #BAMFit challenge 2 premiers later today!! In the meantime, @kmaecags and I will be posting demo photos of each move in the #circuit on our feeds. #BAMFitDemo 1: Weighted Sumo Squat Jumps-Start in a squat with your feet wider than shoulder width apart, holding the weights in front of you. Exploded up into a jump and land softly back down into your wide squat stance. 3y
  •   juliamarie_x @petitefi these killed me today!! 3y
  •   petitefi @juliamarie_x they are HARD! Whoo man especially with weight. I'm glad you tried them! 3y
  •   pattilauren @petitefi is this the squat ups? 3y
  •   petitefi @pattilauren they are not and I just realized that those were never demoed! Sorry about that! Squat ups: stand next to a chair or coffee table or any elevated surface. Squat low and on your way up to standing step one foot up onto the chair standing straight up and bringing your other knee high to your chest. Then back down and squat again. Do half the reps on one side, then switch to the other. Does that make sense? 3y
  •   pattilauren @petitefi No it's fine! thank you though, and yeah it makes sense. 3y
  •   ajeep :) 2y
  •   jennifart_87 That's it! I'm leaving my husband cuz I just turned lesbian...0_o lol so beautiful and full of strength;) 2y
  •   javierstarks FIIIIIIIIII @petitefi 12mon

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