Hi Christi! 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 Rate $35 | 10 | 11/1/18 | paid |
Regular Rate $35 | 4 | 12/11/18 | due |
Fit Test | |
Exercise | Duration |
5/22/18 | |
Push Up | 8 (toes) |
Wall Sit | 58 sec |
Plank | 45 sec |
Bicep Curl (red band) | 19 |
Jumping Jacks 30 sec. | 33 |
2 Leg Hamstring Stretch | 4″ past toes |
Measurements | ||
5/22/18 | ||
Right Arm | 11.75″ | |
Left Arm | 12″ | |
Chest | 37.5″ | |
Waist | 32.5″ | |
Hips | 44.75″ | |
Right Thigh | 24.75″ | |
Left Thigh | 24.5″ |
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 |
calf raises | 30 seconds |
calf raise squat | 30 seconds |
squat jumps | 30 seconds |
bird dog | 30 seconds |
negative push ups | 30 seconds |
up/down planks | 30 seconds |
plank jacks | 30 seconds |
alt forward lunges | 30 seconds |
toe lunge hold pulse L/R | 30 seconds |
runner lunge jump | 30 seconds |
superman up/down | 30 seconds |
superman lat pull down | 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 |
wide leg sit up | 30 seconds |
forward bike | 30 seconds |
backward bike | 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 | |
sumo squat tip toes | 30 seconds |
toe sumo squat pulse L/R | 30 seconds |
sumo squat scissor jumps | 30 seconds |
spider push ups | 30 seconds |
spiderman plank | 30 seconds |
floor mountain climbers | 30 seconds |
curtsy lunge L/R | 30 seconds |
squat leg lift L/R | 30 seconds |
row w/loop | 30 seconds |
lat pull down L/R | 30 seconds |
high hooks | 30 seconds |
downward dog/plank | 30 seconds |
downward dog/plank knee in | 30 seconds |
vertical scissors | 30 seconds |
heels to heaven | 30 seconds |
tricep pull down w/band L/R | 30 seconds |
tricep dips | 30 seconds |
3 direction calf raises | 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 2B | |
Exercise | Duration |
Warm Up | |
mummy kicks | 30 seconds |
arm swings | 30 seconds |
forward leg swings | 30 seconds |
lateral leg swings | 30 seconds |
butt kicks | 30 seconds |
Workout | |
reverse inch worm | 45 seconds |
dolphin hops | 45 seconds |
high plank lateral jump | |
heavy pants | 10 reps |
single arm lat pull down L/R | 10 reps |
clams | 45 seconds |
mermaids | 45 seconds |
glute bridge clam pulse | 45 seconds |
narrow/in bicep curl | 10 reps |
wide bicep curl | 10 reps |
serving tray (push outs) | 10 reps |
C to Y abs | 45 seconds |
low plank elbow tap | 45 seconds |
fast/slow bikes | 45 seconds |
squat with shoulder press | 10 reps |
lunge pulse w/shoulder raise R/L | 10 reps |
upright rows | 10 reps |
in and out abs | 30 seconds |
ski abs | 30 seconds |
frog huggers | 30 seconds |
Cool Down | |
lying figure 4 stretch L/R | 15 seconds |
sitting hamstring stretch L/R | 15 seconds |
tricep stretch | 15 seconds |
chest stretch | 15 seconds |
cat/camel | 15 seconds |
thread the needle | 15 seconds |
Workout 2A | |
Exercise | Duration |
Warm Up | |
low kicks | 30 seconds |
toe taps | 30 seconds |
leg swings | 30 seconds |
Workout | |
jog/high knees/high knee sprint | 45 seconds |
half jack/jacks/x jump | 45 seconds |
flutter kicks | 15 seconds |
horizontal scissors | 15 seconds |
6″ hold | 15 seconds |
knee kick low/med/high L/R | 45 seconds |
hop squat/+arms/hop squat floor touch | 45 seconds |
alt jump rope/jump rope/double jumps | 45 seconds |
tornandos | 30 seconds |
oblique crunch reach | 30 seconds |
chair jacks/+arms up/chair jacks touch floor | 45 seconds |
side kick low/med/high L/R | 45 seconds |
side plank oblique twists L/R | 10 reps |
low plank scorpions | 30 seconds |
plank butt kicks | 30 seconds |
squats/vertical jump/tuck jump | 45 seconds |
high knee twists | 30 seconds |
Cool Down | |
lying figure 4 stretch L/R | 15 seconds |
sitting hamstring stretch L/R | 15 seconds |
tricep stretch | 15 seconds |
chest stretch | 15 seconds |
cat/camel | 15 seconds |
thread the needle | 15 seconds |