Hi Hayley! 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
Introductory Group Rate $25 3 6/14/18 paid
Regular Group Rate $25 10 6/17/18 paid
Bonus Session 1 7/16/18 due
Regular Group Rate $25 10 7/30/18 Paid

 

Fit Test 
Exercise Duration 6/14/18
Push Up 3 toes / 2 knees
Wall Sit  44 sec
Plank  1 min 59 sec
Bicep Curl (5lb)  19
Jumping Jacks 30 sec. 34
2 Leg Hamstring Stretch + 1″

 

Measurements
6/14/18
Right Arm 11″
Left Arm 11″
Chest 36″
Waist 31″
Hips 38″
Right Thigh 22″
Left Thigh 22″

 

Workout 1A
Exercise Duration
Warm Up
forward windmills 30 seconds
backward windmills  30 seconds
side to side rotation 30 seconds
jog in place 30 seconds
lateral side to side 30 seconds
standing pikes 30 seconds
Workout
squats 30 seconds
single leg squat left 30 seconds
single leg squat right 30 seconds
squat jumps 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
curtsy lunge 30 seconds
pike press 30 seconds
plank shoulder tap 30 seconds
plank twist 30 seconds
c sit in and out 30 seconds
leg lifts 30 seconds
russian twist 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
forward windmills 30 seconds
backward windmills  30 seconds
side to side rotation 30 seconds
jog in place 30 seconds
lateral side to side 30 seconds
standing pikes 30 seconds
Workout
squats 30 seconds
glute bridge 30 seconds
roman dead lift 30 seconds
squat jumps 30 seconds
plank one arm twist 30 seconds
push ups 30 seconds
up/down planks 30 seconds
plank alt leg kicks 30 seconds
alt forward lunges 30 seconds
curtsy lunge 30 seconds
lunge mountain climber 30 seconds
superman up/down 30 seconds
superman lat pull down 30 seconds
rocketman pulse 30 seconds
superman pulse 30 seconds
lateral lunge 30 seconds
reverse lunge 30 seconds
walking lunge 30 seconds
pike press 30 seconds
plank jump jacks 30 seconds
plank feet front/middle/back 30 seconds
c sit in and out 30 seconds
fit ball crunch 30 seconds
bicycle crunch 30 seconds
Cool Down  
seated hamstrings 30 seconds
child’s pose 30 seconds
quad stretch 30 seconds
tricep stretch 30 seconds

 

Workout 3A
Exercise Duration
Warm Up
forward windmills 30 seconds
backward windmills  30 seconds
side to side rotation 30 seconds
woodchop march 30 seconds
standing pikes 30 seconds
Workout
bent knee squats 30 seconds
calf raises 30 seconds
calf raise squats 30 seconds
squat jumps 30 seconds
tricep dips 30 seconds
tricep kickbacks 30 seconds
bent over row 30 seconds
lateral plank walks 30 seconds
alt forward lunges 30 seconds
toe lunge hold/pulse 30 seconds
lateral band lunge 30 seconds
inch worm 30 seconds
reverse lunge/kick 30 seconds
reverse lunge pulse 30 seconds
walking lunge 30 seconds
reverse lunge 30 seconds
walking lunge 30 seconds
pike press 30 seconds
plank shoulder tap 30 seconds
plank twist 30 seconds
crunches 30 seconds
forward bike 30 seconds
backwards bike 30 seconds
Cool Down  
seated hamstrings 30 seconds
child’s pose 30 seconds
quad stretch 30 seconds
tricep stretch 30 seconds