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 |