Hi Hong! 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.) Also, remember each Sunday to complete Your Weekly Workout Log.

Payments
Amount Due Date Status
Online session rate $25 paid 2 sessions

 

Interval Cardio Workout
Forward windmills 30 seconds
Side to side rotation 30 seconds
Repeat 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
Cool down/Stretch
Quad stretch L/R 15 seconds
Bent over hamstrings 30 seconds
Adductor stretch 30 seconds
Hip Flexor stretch 30 seconds

 

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
Workout
squats 12 reps
leg extension R/L 10 reps
squats w/front kick 16 reps
squat jumps 30 seconds
push ups 15 reps
downward dog/plank 8 reps
pike press 15 reps
pendulum 30 seconds
side lunge L/R 10 reps
lateral doggies 30 seconds
Bird dog w/knee crunch L/R 10 reps
superman 30 seconds
superman lat pull down 10 reps
plank knee tap 12 reps
plank knee in L/R 16 reps
floor mountain climbers 30 seconds
Tricep dips 15 reps
Hip ups 15 reps
Table top 30 seconds
vertical scissors 30 seconds
laying pikes 30 seconds
c sit in and out 30 seconds
c sit punches 30 seconds
Cool Down  
around the world stretch 4 reps
quad stretch L/R 15 seconds
cross body arm 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
superman speedbag 30 sec.
bird dog semi circle R/L 10 reps
good mornings 10 reps
high hooks 30 seconds
negative push ups 10 reps
spiderman planks 16 reps
oblique v-ups L/R 16 reps
burpee 30 seconds
sumo squat 15 reps
curtsy lunge L/R 10 reps
diamond jumps 30 seconds
side tri rise L/R 15 reps
up/down planks 30 seconds
wide leg sit up 16 reps
forward bike 30 seconds
backward bike 30 seconds
side plank L/R 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 3A
Exercise Duration
Warm Up
jog in place 30 seconds
side to side reach  30 seconds
arm swings 30 seconds
alt. toe touch 30 seconds
Workout
superman 2 arm semi circle 10 reps
scapular retraction 12 reps
upper cuts 30 seconds
floor to sky squat 12 reps
chair pose 30 seconds
split leg jumps 30 seconds
back arch to flat back 30 seconds
alt. leg extension and lift 30 seconds
bent leg windshield wipers 16 reps
1 leg glute bridge L/R 10 reps
diagonal donkey kick L/R 10 reps
runners lunge jump L/R 10 reps
crab walk forward/back 4 reps
plyo wall push up 12 reps
Cool Down  
sun salutations 3 reps

 

Workout 3B
Exercise Duration
Warm Up
jog in place 30 seconds
side to side reach  30 seconds
arm swings 30 seconds
alt. toe touch 30 seconds
Workout
sumo squat tip toes 10 reps
sumo squat tip toe pulse L/R 12 reps
scissor jumps 30 seconds
forward arm circles 30 seconds
back arms circles 30 seconds
Y to T in static squat 30 seconds
ab circles L/R 10 reps
standing knee in L/R 15 reps
standing obliques L/R 15 reps
3 direction lunge L/R 4 reps
wall sit 30 seconds
bear crawl forward/back 4 reps
gorilla 10 reps
step through 10 reps
Cool Down  
sun salutations 3 reps

 

Workout 4A
Exercise Duration
Warm Up
march and punch 30 seconds
mummy kicks  30 seconds
the wave 30 seconds
side lunge stretch 30 seconds
Workout
sumo squat side bend 30 seconds
sumo squat 3 pulse/jump 30 seconds
military push up 30 seconds
plank punches 30 seconds
wide push ups 30 seconds
ball tricep pulse 30 seconds
leaning camel 30 seconds
flutter kicks 30 seconds
horizontal scissors 30 seconds
6″ hold
half squat side lunge L/R 30 seconds
1 leg wall sit 40 seconds
dolphins 30 seconds
low plank/high plank/push up 30 seconds
lying back flys 30 seconds
reverse plank 30 seconds
plank ankle tap L/R 30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 4B
Exercise Duration
Warm Up
march and punch 30 seconds
mummy kicks  30 seconds
the wave 30 seconds
side lunge stretch 30 seconds
Workout
cross walk squat 30 seconds
3 hop squat shuffle 30 seconds
plank row 30 seconds
superman fly 30 seconds
walking plank 30 seconds
superman wave 30 seconds
half boat L/R 30 seconds
boat 30 seconds
tornados 30 seconds
toe roll lunge L/R 30 seconds
flamingo 30 seconds
diamond push up 30 seconds
plank/side plank 30 seconds
high knee twist 30 seconds
glute bridge march 30 seconds
side balance leg raise L/R 30 seconds
Cool Down  
3 sun salutations 30 seconds