Strong Body, Strong Life 💪 Total Body Training LIVE with Cia

$Cia1487 Thanks for the Support
“Total Body Fit with Cia is LIVE!” brings you a motivating, full-body workout designed for all fitness levels. This live session focuses on consistency, self-investment, functional strength, core stability, and movement for longevity.

Fit with Cia leads you through a complete warm-up, stretching, and strength training routine using body weight or optional dumbbells. Her message is clear:
👉 Self-care is the BEST investment
👉 Consistency is everything
👉 If she can show up at 4 AM as a mom of four, so can you

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🔥 MOTIVATION & MINDSET (0:00–0:30)

Cia emphasizes why showing up matters — especially when you don’t feel like it. Fitness is an investment that always pays off.

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🤸‍♀️ WARM-UP (0:41–3:59)

A 4-minute warm-up including jump rope or alternatives like:
• Marching in place
• Jogging in place
• Jumping jacks
Cia promotes “use what you have” and shows 14 weeks of consistency (1:08).

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🧘‍♀️ STRETCHING (4:23–10:02)

Includes mobility work perfect for desk workers or anyone stiff from sitting:

✔ Quad stretch (4:36–4:50)

Progression from balance assistance to no assistance.

✔ Hip stretch (5:51, 6:22, 6:41)

Includes low squat + side-to-side rocking.

✔ Cat Cows (7:55)

Spinal mobility and back relief.

✔ Hamstring stretch (8:33)

Forward fold to lengthen the backs of the legs.

✔ Torso twists (9:31)

Improves rotational mobility and warms the spine.

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💪 WORKOUT EXERCISES

🔹 Reverse Lunges + Hammer Curls (11:23–12:53, 22:40–24:41)

• Can use weights or body weight (11:28).
• Perfect for beginners (11:35).
• Typically 12–15 reps.
• Focus on breathing + core engagement (11:49).

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🔹 Leg Raises (Lower Abs) (13:34–15:00, 16:38–17:56, 21:00–22:05)

• Lift legs over a small object like a water bottle (13:56).
• Targets lower abs deeply.
• 15 reps per set (14:03).

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🔹 Inner Thigh + Triceps Combo (15:10–16:26, 28:21–29:23)

• Bend arms for triceps while pulling legs apart.
• Easy to do anywhere — even in bed (15:40).
• 15 reps (15:38).

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🔹 Squat Press (Functional Training) (18:50–20:21, 32:35–33:51)

• Mimics lifting boxes or picking up kids (19:00).
• Can use body weight (19:22).
• Strengthens legs, shoulders, and core.

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🔹 Bear Holds (Advanced Core) (25:44–27:01, 30:09–32:25, 34:15–35:34)

• Knees lifted slightly off ground (25:55).
• One-minute holds recommended (26:06).
• Engage the core by “zipping up” and tightening muscles (27:09).
• Modifications provided.

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💧 WATER, COMMUNITY & ACCOUNTABILITY

Throughout the workout, Cia:
• Encourages hydration (4:23, 10:36, 12:56, 16:41).
• Thanks TikTok & YouTube followers for likes/subs (5:20, 10:05, 12:22, etc.).
• Motivates with her journey as a mom of 4 (13:15, 17:58, 25:07).
• Highlights the importance of movement for bone health and energy (18:09, 29:34).

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🗓 LIVE WORKOUT SCHEDULE

• Monday–Friday: 4:00 a.m. EST (1:53, 38:25)
• Saturdays: Stretch at 6:00 a.m. (2:00, 38:28)
• All live sessions stay on YouTube for replay (19:36, 26:26, 34:19)

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🛍 PRODUCTS & GEAR MENTIONED

• Mats, weights, and a 6lb vest available in her showcase (10:51, 12:05, 16:17).
• NEW ab machine for an upcoming 30-day challenge (36:06).

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👉 LIKE, COMMENT, & SUBSCRIBE for daily motivation and full-body workouts with Fit with Cia!
Your consistency creates your results.

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⭐ 3. SHORT DESCRIPTION

Full-body workout LIVE with Fit with Cia! Includes warm-up, stretching, functional strength, lower abs, triceps, squats, bear holds, and real-time motivation. Perfect for all fitness levels. Work out live Monday–Friday at 4AM EST, or watch the replay anytime!

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💪 Diet Tip of the Day: Add more protein to support muscle recovery.
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