Hi Ishita! 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 |
Sessions |
Due Date |
Status |
| Regular Rate $25 |
|
4/21/2020 |
paid |
| Regular Rate $25 |
4 |
5/19/20 |
due |
| Measurements |
|
|
|
5/21/18 |
8/13/18 |
| Chest |
35.2″ |
34″ |
34″ |
| Right Arm |
10.25″ |
10.25″ |
10″ |
| Left Arm |
10.5″ |
10.5″ |
10″ |
| Waist |
30.5″ |
27″ |
28″ |
| Hips |
37″ |
35.5″ |
36″ |
| Right Thigh |
20.25″ |
16.5″ |
18.75″ |
| Left Thigh |
20″ |
17.5″ |
19″ |
| Fit Test |
|
|
|
|
|
|
|
5/21/18 |
|
4/21/20 |
7/9/2020 |
10/8/2020 |
1/14/2021 |
| Exercise |
Duration |
|
|
|
|
|
1 month post covid |
| Push ups |
25 (knees/half) |
toes- 15 and knees-13 |
27 toes! – 15 knees |
15 knees |
16 toes/ 6 knees |
22 toes |
25 toes |
| Plank |
38 sec. |
1 min 4 sec |
1 min 8 sec |
1 min |
55 sec |
1 min 8 sec |
1 min |
| Jumping Jacks |
37 reps |
40 reps |
40 reps |
38 reps |
42 reps |
48 reps |
42 reps |
| Wall Sit |
1 min. |
47 sec |
1 min 2 sec |
1 min 4 sec |
2 min 47 sec |
3 min 5 sec |
1 min 46 sec |
| Bicep Curls |
19 (black band) |
23 (black band) |
30 (black band) |
|
|
|
L- 14 hands close
R- 20 hands close |
| Hamstring Stretch |
– 5.5 |
-.5″ |
toes! |
|
2″ from ankle |
|
|
| 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 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 |
| c-sit lat pull down |
10 reps |
| swimmers |
30 sec. |
| bird dog semi circle R/L |
10 reps |
| good mornings |
10 reps |
| high hooks |
30 seconds |
|
|
| negative push ups |
10 reps |
| twisting plank |
16 reps |
| vertical scissors |
16 reps |
| plank jacks |
30 seconds |
|
|
| sumo squat |
15 reps |
| diamond glute bridge |
10 reps |
| sumo squat shuffle |
30 seconds |
|
|
| tricep dips |
15 reps |
| table top |
30 seconds |
|
|
| forward bike |
30 seconds |
| backward bike |
30 seconds |
| side plank L/R |
30 seconds |
|
|
| wacky jacks |
30 seconds |
|
|
| Cool Down |
| sun salutations |
3 reps |
| Workout 3A |
| Exercise |
Duration |
| Warm Up |
| Jog in place |
30 seconds |
| arm swings |
30 seconds |
| side lunge rock |
30 seconds |
| heisman |
30 seconds |
| Workout |
| lying back press |
15 reps |
| squat to side reach L/R |
10 reps |
| plank row |
20 reps |
| squat jump lat pull down |
30 sec. |
|
|
| side plank up downs L/R |
12 reps |
| banana to half boat |
12 reps |
| bicycle w/band |
20 reps |
|
|
| shuffle to crab walk |
4 reps |
| tricep ext. w/band L/R |
12 reps |
| narrow to wide bicep curl |
12 reps |
|
|
| mermaid extension L/R |
10 reps |
| Dog w/pulse L/R |
10 reps |
| standing hamstring w/band L/R |
10 reps |
| butt kicks |
30 seconds |
|
|
| in and out abs |
30 seconds |
| walking ski abs |
30 seconds |
| spiderman planks |
30 seconds |
|
|
| standing mountain climbers |
30 seconds |
|
|
| Cool Down |
| sun salutations |
3 reps |
| Workout 3A |
| Exercise |
Duration |
| Warm Up |
| Jog in place |
30 seconds |
| arm swings |
30 seconds |
| side lunge rock |
30 seconds |
| heisman |
30 seconds |
| Workout |
| superman pulse w/band |
30 sec |
| side to side push up |
10 reps |
| back ext. w/band |
12 reps |
| chest fly w/band |
12 reps |
| floor mountain climber/bear crawl |
30 sec |
|
|
| wide leg sit up |
14 reps |
| V-down |
12 reps |
| step through |
8 reps |
|
|
| walking squat w/band |
30 sec |
| standing hamstring w/band |
10 reps |
| runners lunge jump L/R |
12 reps |
|
|
| static curls countdown L/R |
15 reps |
| side tri rise L/R |
10 reps |
| upper cuts 1-2-3 |
30 sec |
|
|
| in and out abs |
30 seconds |
| walking ski abs |
30 seconds |
| spiderman planks |
30 seconds |
|
|
| squat jacks |
30 seconds |
| wacky jacks |
30 seconds |
| Cool Down |
| sun salutations |
3 reps |
| Workout 4A |
| Exercise |
Duration |
| Warm Up |
| Jog in place |
30 seconds |
| lunge reach L/R |
30 seconds |
| squat hamstring stretch |
30 seconds |
| mummy kicks |
30 seconds |
| Workout |
| half squat semi circle w/slide L/R |
10 reps |
| reverse lunge with slide L/R |
10 reps |
| monster walk with band |
4 reps |
| power squats |
30 seconds |
|
|
| burpee |
30 seconds |
| plank pike |
30 seconds |
| ski abs |
30 seconds |
|
|
| bicep curl serving tray w/band |
30 sec |
| 1 arm upright row w/band L/R |
10 reps |
| 2 arm upright row w/band |
12 reps |
|
|
| flamingo L/R |
30 sec |
| 1 leg flamingo jump L/R |
10 reps |
|
|
| spiderman pushup |
10 reps |
| plank to side plank |
10 reps |
| oblique v-up L/R |
10 reps |
| touch the sky |
30 seconds |
| Cool Down |
| sun salutations |
3 reps |
| Workout 5A |
| Exercise |
Duration |
| Warm Up |
| Jog in place |
30 seconds |
| squat shuffle |
30 seconds |
| vertical jump |
30 seconds |
| arm swings |
30 seconds |
| Workout |
| high plank/low plank/pushup |
30 seconds |
| downward dog 3 way crunch L/R |
3 reps |
| roller boat |
8 reps |
|
|
| warrior squat lunge L/R |
10 reps |
| 3 hop dolphins |
10 reps |
| alt. squat jump |
30 seconds |
|
|
| side plank and reach through |
10 reps |
| elevated tricep dip |
10 reps |
| touch the floor |
30 seconds |
|
|
| quad ped up & over L/R |
12 reps |
| vertical scissor twist |
10 reps |
| military pushup/ knee tap |
|
|
10 reps |
| high knee twist |
10 reps |
| tin man windmill |
10 reps |
| touch the sky |
30 seconds |
| Cool Down |
| sun salutations |
3 reps |
| Workout 6A |
| Exercise |
Duration |
| Warm Up |
| Jog in place |
30 seconds |
| run jacks |
30 seconds |
| arm citcles |
30 seconds |
| Workout |
| high knee run |
30 seconds |
| floor mountain climbers |
30 seconds |
| V crunch |
30 seconds |
|
|
| squat jacks |
30 seconds |
| bear hops |
30 seconds |
| burpees |
30 seconds |
|
|
| ski jumps |
30 seconds |
| ski abs |
30 seconds |
| slide plank oblique crunch L/R |
30 seconds |
|
|
| board jump/rev inch worm |
30 seconds |
| plank hops |
30 seconds |
| alphabet soup |
1 rep |
|
|
| tuck jumps |
30 seconds |
| side plank twist |
30 seconds |
| standing bicycles |
30 seconds |
|
|
| standing balance pikes L/R |
30 seconds |
| standing bicycle |
30 seconds |
| lateral jump burpee |
30 seconds |
| Cool Down |
| sun salutations |
3 reps |
