Hi Deanna! Welcome to your personal BFit Training Page.  Here you will find your unique workouts, stats, payment calendar, as well the BFit Video Gallery (where you can find video demonstrations of some exercises.)

Don’t Forget to fill in your weekly workout log on Sunday!

 

Payments
Amount Sessions Due Date Status
Regular Rate $30 2 9/14/2017 paid
Regular Rate $30 2 9/28/2017 due

 

Fit Test
 Exercise Duration
Push ups (knees)  5
Plank  20 sec.
Jumping Jacks 30 seconds  34
Wall Sit  20 sec.
Bicep Curls (black band)  21
Hamstring Stretch  -1.5″

 

Measurements
Right Arm  11.75″
Left Arm  12.25″
Chest  43.5″
Waist  40.5″
Hips  52″
Right Thigh  26″
Left Thigh  26.5″

 

Interval Cardio Workout
Forward windmills 30 seconds
Side to side rotation 30 seconds
Repeat 2-3x
Jog in place 30 seconds
Butt Kicks 30 seconds
Jog in place 30 seconds
High Knees 30 seconds
Jog in place 30 seconds
Sprint in place 30 seconds
Jog in place 30 seconds
Straight arm jacks 30 seconds
Jog in place 30 seconds
Cross punches 30 seconds
Jog in place 30 seconds
Cool down/Stretch
Quad stretch L/R 15 seconds
Bent over hamstrings 15 seconds
Adductor stretch 15 seconds
Hip Flexor stretch L/R 15 seconds

 

Workout 1A
Exercise Duration
Warm Up
forward windmills 30 seconds
backward windmills 30 seconds
side to side rotation 30 seconds
swinging arm 30 seconds
straight arm jacks 30 seconds
standing pikes 30 seconds
Workout
squats 30 seconds
leg extension R/L 30 seconds
squats w/front kick 30 seconds
squat jumps 30 seconds
push ups 30 seconds
downward dog/plank 30 seconds
pike press 30 seconds
lunge L/R 30 seconds
lunge hold/pulse 30 seconds
lunge jacks 30 seconds
Bird dog 30 seconds
superman 30 seconds
swimmers 30 seconds
plank knee tap 30 seconds
plank knee in L/R 30 seconds
floor mountain climbers 30 seconds
Glute bridge 30 seconds
Hip ups 30 seconds
Table top 30 seconds
vertical scissors 30 seconds
c sit in and out 30 seconds
c sit wood chop 30 seconds
c sit combo 30 seconds
Cool Down  
around the world stretch 4 reps
quad stretch L/R 15 seconds
cross body arm stretch 15 seconds