Hi Eleni! 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 Group Rate $25 | 10 | 2/14/19 | paid |
Regular Group Rate $25 | 4 | 3/21/19 | due |
Fit Test | ||
Exercise | Duration 5/17/18 | Duration 1/29/19 |
Push Up (knees hip up) | 6 | 20 |
Wall Sit | 20 sec | 40 sec |
Plank | 45 sec | 1 min 2 sec |
Jumping Jacks 30 sec. | 24 | 30 |
2 Leg Hamstring Stretch | -6 | -4.25 |
Measurements | ||
5/17/18 | 1/29/19 | |
Right Arm | 11.25″ | 11.5″ |
Left Arm | 11.25″ | 11.5″ |
Chest | 41″ | 40″ |
Waist | 35″ | 33.25″ |
Hips | 44.5″ | 44″ |
Right Thigh | 23″ | 23″ |
Left Thigh | 22.25″ | 21.5″ |
Workout 1A | |
Exercise | Duration |
Warm Up | |
swinging arm march | 30 seconds |
side to side rotation step | 30 seconds |
straight arm jacks | 30 seconds |
arm circles | 30 seconds |
head rolls | 30 seconds |
Workout | |
sumo squat | 30 seconds |
sumo squat walk | 30 seconds |
wide knee jog/march | 30 seconds |
tick tock arms | 30 seconds |
Y arms/T arms | 30 seconds |
swimmers | 30 seconds |
plank hold | 30 seconds |
plank pelvic tilt | 30 seconds |
plank jacks | 30 seconds |
horizontal scissors | 30 seconds |
lying pikes L/R | 30 seconds |
side planks L/R | 30 seconds |
forward lunges L/R | 30 seconds |
lunge pulse L/R | 30 seconds |
lunge jacks | 30 seconds |
tricep dips | 30 seconds |
hip ups | 30 seconds |
c-sit woodchop | 30 seconds |
c-sit in and out | 30 seconds |
c-sit combo | 30 seconds |
Cool Down | |
bent over hamstring stretch | 15 seconds |
adductor stretch | 15 seconds |
runners stretch | 15 seconds |
twisted lunge | 15 seconds |
cross body arm stretch | 15 seconds |
tricep stretch | 15 seconds |
Workout 1B | |
Exercise | Duration |
Warm Up | |
swinging arm march | 30 seconds |
side to side rotation step | 30 seconds |
straight arm jacks | 30 seconds |
arm circles | 30 seconds |
head rolls | 30 seconds |
Workout | |
squat | 30 seconds |
leg extension left | 30 seconds |
leg extension right | 30 seconds |
squat front kick | 30 seconds |
bird dog | 30 seconds |
fire hydrant kick | 30 seconds |
glute bridge | 30 seconds |
superman | 30 seconds |
superman lat pull down | 30 seconds |
superman pulse | 30 seconds |
knee in left | 30 seconds |
knee in right | 30 seconds |
standing oblique L/R | 30 seconds |
wacky jacks | 30 seconds |
swing kicks | 30 seconds |
up and over | 30 seconds |
Cool Down | |
bent over hamstring stretch | 15 seconds |
adductor stretch | 15 seconds |
runners stretch | 15 seconds |
twisted lunge | 15 seconds |
cross body arm stretch | 15 seconds |
tricep stretch | 15 seconds |
Workout 2A | |
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 | |
squat/ high knee | 30 seconds |
1 leg glute bridge | 30 seconds |
glute bridge march | 30 seconds |
low plank leg lifts | 30 seconds |
plank walk | 30 seconds |
superman semi circle | 30 seconds |
laying back extension | 30 seconds |
bow | 30 seconds |
tinman windmill | 30 seconds |
heel touches | 30 seconds |
oblique crunch | 30 seconds |
shoulder abduction | 30 seconds |
shoulder hold | 30 seconds |
upper cuts | 30 seconds |
low kicks | 30 seconds |
bob and weave | 30 seconds |
ski jumps | 30 seconds |
Plank twist | 30 seconds |
supeman plank | 30 seconds |
Cool Down | |
sun salutations | 3 reps |
Workout 2B | |
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 | |
walking lunges | 30 seconds |
chair pose | 30 seconds |
mountain climber | 30 seconds |
in and out abs | 30 seconds |
plank arm raise | 30 seconds |
walking squats | 30 seconds |
butt kicks | 30 seconds |
wall sit | 30 seconds |
heels to heaven | 30 seconds |
laying bicycle | 30 seconds |
standing alt. toe touches | 30 seconds |
forward jabs | 30 seconds |
upper cuts | 30 seconds |
plank 1 arm raise L/R | 30 seconds |
plank leg raise L/R | 30 seconds |
tree pose L/R | 30 seconds |
flamingo hold L/R | 30 seconds |
Cool Down | |
sun salutations | 3 reps |
Workout 3A | |
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 | |
Hip Hinge | 30 seconds |
alt. hamstring toe tap | 30 seconds |
chair/rev lunge | 30 seconds |
bicep curls | 30 seconds |
hitch hikers | 30 seconds |
superman T | 30 seconds |
bananna | 30 seconds |
half boat | 30 seconds |
shoulder extension | 30 seconds |
shoulder chair stretch | 30 seconds |
push ups | 30 seconds |
calf raises | 30 seconds |
squat calf raise | 30 seconds |
90 deg hold | 30 seconds |
90 deg hold and straighten | 30 seconds |
kneeling hay barrel | 30 seconds |
V crunch | 30 seconds |
tricep dips | 30 seconds |
table top | 30 seconds |
Cool Down | |
sun salutations | 3 reps |