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