Hi Diane! 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 $30 2 9/11/2017 paid
Regular Rate $30 10 9/18/2017 paid
Bonus Session 1 10/23/2017 due
Regular Rate $30  1 session remaining due

 

Fit Test
 Exercise Duration
Push ups  14
Plank 57 sec
Jumping Jacks 31 reps
Wall Sit 1 min 15 sec
Bicep Curls (black band)  9
Hamstring Stretch +6″

 

Measurements
 Chest  33″
Right Arm 11″ 
Left Arm 10.75″
Waist 27.5″ 
Hips 40.5″ 
Right Thigh 22.5″ 
Left Thigh 23.25″ 

 

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
mountain climbers 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/downward dog 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 2A
Exercise Duration
Warm Up
side to side stretch 30 seconds
swinging arm march  30 seconds
diagonal step back 30 seconds
low kicks 30 seconds
Workout
sumo squat heel up pulse L/R 30 seconds
sumo squat side reach 30 seconds
sumo squat shuffle 30 seconds
side to side push ups  30 seconds
tricep dips 30 seconds
walking plank 30 seconds
table top hold 30 seconds
reverse lunge/pike L/R 10 reps
leg raise glute bridge L/R 10 reps
glute bridge/leg extension 30 seconds
quad bird dog 30 seconds
superman semi circle 30 seconds
superman speedbag 30 seconds
wide leg sit up 30 seconds
leg climb L/R 30 seconds
side plank L/R 30 seconds
lunge/squat 30 seconds
upper cuts 30 seconds
hop hop squat 30 seconds
the attack 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 1B
Exercise Duration
Warm Up
jog in place 30 seconds
wide jog 30 seconds
mummy kicks 30 seconds
side lunge stretch 30 seconds
Workout
walking squats 30 seconds
side pulse/back pulse L/R 30 seconds
squat side kick L/R 30 seconds
inch worm 30 seconds
negative push ups 30 seconds
plank leg pulse L/R 30 seconds
chaturanga plank 30 seconds
laying side leg lift/circle L/R 10 reps
donkey kick  w/band L/R 30 seconds
skaters 30 seconds
in and out bicep curl 30 seconds
tricep extension 30 seconds
bicep curl/shoulder press 30 seconds
tricep kickback 30 seconds
windshield wipers 30 seconds
low plank hip downs 30 seconds
v-up roll up 30 seconds
scarecrow 30 seconds
baseball swing L/R 30 seconds
cross jacks 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
jog in place 30 seconds
low kicks  30 seconds
lunge twist 30 seconds
toe touches 30 seconds
Workout
squat cross kick L/R 30 seconds
squat/lunge 30 seconds
squat belt kick 30 seconds
superman pulse w/band  30 seconds
reverse plank 30 seconds
superman side rise 30 seconds
high hooks 30 seconds
reverse lunge/pike L/R 30 seconds
glute bridge walk out 30 seconds
plank launch 30 seconds
spiderman plank 30 seconds
2 push ups/2 knee taps 30 seconds
floor mountain climbers 30 seconds
oblique v-up L/R 30 seconds
tornadoes L/R 30 seconds
low plank scorpion 30 seconds
hop hop squat 30 seconds
the attack 30 seconds
Cool Down  
sun salutations 3 reps