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 |