Strong like Wonder Woman Workout | PIIT28 Fat Burning Exercises

Are you ready to channel your inner superheroine and kick butt this month? All October long, I’m bringing you Sheroic themed PIIT28 workouts that inspire strength…and let’s be honest, you feel reaaally cool doing them! To kick it off, we have the WONDER WOMAN workout! Oh my gosh, Wonder Woman is such an icon of strength and empowerment! So today it’s all about fighting back and SLAYING your workout! With a variety of punches and kicks, you’ll be burning calories while strengthening your core AND arms! But first, who is your favorite female superhero?

Here are your moves:

1. Squat x arms

2. Punch crunch

3. Plank guards

4. Plank jack burpee punch

5. Kick and stab right

6. Standing side crunch

7. Kick and stab left

Perform each move for 45 seconds. Rest 15 seconds in between. Repeat the entire series of moves 4 times through for a 28 minute long workout. If you want the entire PIIT28 experience, go to!

Here is where I get all of my music! Epidemic Sound:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

This article has 21 comments

  1. Wonder Woman has been my hero a long time: through chemo and radiation for lymphoma, while being a single mom to a special needs child, through divorce and graduate school. This workout reminded me of all the things I love about her and how strong I am myself. Great tribute to an amazing role model.

  2. You know what I don’t get? Why are these workouts going to be “super hero” when all your other videos already have a superhero in it? Casy, you are my hero, you are so inspiring and motivating, you made me enjoy working out ❤️❤️ we’re all superheros because of you

  3. Hey, Cassey! First, I want to thank you for doing what you do and being so positive and such an inspiration to all of us. I started my fitness journey doing your workouts and now I am dragged into healthy lifestyle. So thank you for that. I also wanted to ask if you could do video about some stretching exercises that can help with bad posture and fixing the problem of shoulders that are rolled forward? I really struggle with this. ❤

  4. I am an absolute mess today, I am so happy that I've done all 4 sets yesterday, but I am a beginner and my butt and hamstrings are so sore that I can barely move. What do you recommend for the beginners, to do the classic beginner's calendar or continue the monthly one that you created? I think that I will be this sore for the next 2 or 3 days, it's honestly that bad. And I love you Cassey for killing my muscles❤️. Love you and I really want to answer on this one…Or anybody. Please help. Thank you. ❤️


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