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