Hi Adele! Welcome to your personal BFit Training Page. Here you will find your unique workouts as well the BFit Video Gallery (where you can find video demonstrations of some exercises).
Payments | |||
Amount | Sessions | Due Date | Status |
Regular Group Rate $25 | 4 | 4/9/18 | paid (4/12) |
Regular Group Rate $25 | 4 | 4/23/18 | due |
Fit Test | |
Exercise | Duration |
Push Up | 10 (knees) |
Wall Sit | 25 sec |
Plank | 30 sec |
Bicep Curl (black band) | 20 |
Jumping Jacks 30 sec. | 33 |
2 Leg Hamstring Stretch |
Measurements | ||
Right Arm | 11.25″ | |
Left Arm | 11.5″ | |
Chest | 40.75″ | |
Waist | 34.5″ | |
Hips | 42.75″ | |
Right Thigh | 22″ | |
Left Thigh | 22.5″ |
Workout 1A | |
Exercise | Duration |
Warm Up | |
forward windmills | 30 seconds |
backward windmills | 30 seconds |
side to side rotation | 30 seconds |
wood chop march | 30 seconds |
straight arm jacks | 30 seconds |
standing pikes | 30 seconds |
Workout | |
squats | 30 seconds |
single leg squat left | 30 seconds |
single leg squat right | 30 seconds |
squat jumps | 30 seconds |
bird dog | 30 seconds |
push ups | 30 seconds |
up/down planks | 30 seconds |
plank jacks | 30 seconds |
alt forward lunges | 30 seconds |
lunge hold pulse L/R | 30 seconds |
lunge jacks | 30 seconds |
superman up/down | 30 seconds |
superman lat pull down | 30 seconds |
rocketman pulse | 30 seconds |
superman pulse | 30 seconds |
side lunge L/R | 30 seconds |
side lunge tap L/R | 30 seconds |
lat. doggies | 30 seconds |
pike press | 30 seconds |
plank shoulder tap | 30 seconds |
plank twist | 30 seconds |
c sit in and out | 30 seconds |
c sit wood chop | 30 seconds |
c sit woodchop combo | 30 seconds |
Cool Down | |
seated hamstrings | 30 seconds |
3 point lunge stretch L/R | 30 seconds |
cross body stretch | 30 seconds |
tricep stretch | 30 seconds |
Workout 1B | |
Exercise | Duration |
Warm Up | |
forward windmills | 30 seconds |
backward windmills | 30 seconds |
side to side rotation | 30 seconds |
wood chop march | 30 seconds |
straight arm jacks | 30 seconds |
standing pikes | 30 seconds |
Workout | |
left leg lunge | 30 seconds |
right leg lunge | 30 seconds |
run stance sprint | 30 seconds |
downward dog/plank | 30 seconds |
downward dog/plank knee in | 30 seconds |
plank hold | 30 seconds |
sumo squat | 30 seconds |
sumo squat walk | 30 seconds |
tires | 30 seconds |
scissors | 30 seconds |
heels to heavens | 30 seconds |
left side pike | 30 seconds |
right side pike | 30 seconds |
tick tock arms | 30 seconds |
hitch hiker arms | 30 seconds |
high hooks | 30 seconds |
low hooks | 30 seconds |
calf raise out | 30 seconds |
calf raise straight | 30 seconds |
calf raise in | 30 seconds |
lunge jacks | 30 seconds |
tires | 30 seconds |
low hooks | 30 seconds |
jump rope | 30 seconds |
Cool Down | |
bent over hamstring stretch | 15 seconds |
adductor stretch | 15 seconds |
runners stretch | 15 seconds |
twisted lunge | 15 seconds |
cross body arm stretch | 15 seconds |
tricep stretch | 15 seconds |
Workout 2A | |
Exercise | Duration |
Warm Up | |
Jog in place | 30 seconds |
arm swings | 30 seconds |
side lunge rock | 30 seconds |
heisman | 30 seconds |
Workout | |
c-sit lat pull down | 30 sec |
dolphins | 30 sec |
hitch hiker arms | 30 sec |
squat jump lat pull down | 30 sec. |
banana | 30 sec |
half boat R/L | 15 sec |
bicycle w/band | 20 reps |
tricep ext. w/band L/R | 30 sec |
narrow to wide bicep curl | 30 sec |
mermaid extension L/R | 10 reps |
diamond glute bridge | 10 reps |
standing hamstring w/band L/R | 10 reps |
in and out abs | 30 seconds |
spiderman planks | 30 seconds |
floor mountain climbers | 30 seconds |
standing mountain climbers | 30 seconds |
Cool Down | |
sun salutations | 3 reps |
Workout 2B | |
Exercise | Duration |
Warm Up | |
Jog in place | 30 seconds |
arm swings | 30 seconds |
side lunge rock | 30 seconds |
heisman | 30 seconds |
Workout | |
squat leg lift L/R | 10 reps |
Quadped leg circles L/R | 10 reps |
glute bridge w/pulse | 30 sec |
split leg jumps | 5 reps |
flutter kicks | 15 sec |
horizontal scissors | 15 sec |
6″ hold | 15 sec |
jumping jacks | 30 sec |
X jumps | 30 sec |
modified burpee | 5 reps |
plank twists | 10 reps |
plank shoulder tap | 10 reps |
curtsy lunge L/R | 10 reps |
flamingo L/R | 6 reps |
side shuffle squat | 30 seconds |
Cool Down | |
sun salutations | 3 reps |