Hi Izzy! 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 Rate $20 3 2/8/18 paid
Regular Rate $35 10 2/23/18 paid
Bonus Session 1 due
Regular Rate $35 4 4/9/2018 due

 

Fit Test 
Exercise Duration
Push Up  11
Wall Sit  50 sec
Plank 40 sec
Bicep Curl (black band)  15
Jumping Jacks 30 sec. 30
2 Leg Hamstring Stretch  +3.5″

 

Measurements
Right Arm 13.5″
Left Arm 13.25″
Chest 46.5″
Waist 41.25″
Hips 49.25″
Right Thigh 26.25″
Left Thigh 25″

 

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
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
lat. doggies 30 seconds
pike press 30 seconds
plank shoulder tap 30 seconds
plank twist 30 seconds
c sit in and out 30 seconds
c sit wood chop 30 seconds
c sit woodchop combo 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 1B
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
left leg lunge 30 seconds
right leg lunge 30 seconds
run stance sprint 30 seconds
downward dog/plank 30 seconds
downward dog/plank knee in 30 seconds
plank hold 30 seconds
sumo squat 30 seconds
sumo squat walk 30 seconds
tires 30 seconds
scissors 30 seconds
heels to heavens 30 seconds
left side pike 30 seconds
right side pike 30 seconds
tick tock arms 30 seconds
hitch hiker arms  30 seconds
high hooks 30 seconds
low hooks 30 seconds
calf raise out 30 seconds
calf raise straight 30 seconds
calf raise in 30 seconds
lunge jacks 30 seconds
tires 30 seconds
low hooks 30 seconds
jump rope 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
jog in place 30 seconds
shuffle twist  30 seconds
arm swings 30 seconds
heisman 30 seconds
low kicks 30 seconds
alt. toe touch 30 seconds
Workout
standing row w/band 30 seconds
narrow bicep curl 30 seconds
c-sit lat pull down 30 seconds
wide bicep curl 30 seconds
high hooks 30 seconds
upper cuts 30 seconds
spiderman planks 30 seconds
windshield wipers 30 seconds
curtsy lunge L/R 30 seconds
clams 30 seconds
glute bridge 30 seconds
curtsy lunge leg lift L/R 30 seconds
wide push up 30 seconds
tricep ext. w/band 30 seconds
chest fly w/band 30 seconds
tricep dips 30 seconds
oblique v-up L/R 30 seconds
side plank L/R 30 seconds
v- downs 30 seconds
shoulder raise w/band 30 seconds
shoulder tap plank 30 seconds
hooks 30 seconds
upper cuts 30 seconds
jump rope 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 2B
Exercise Duration
Warm Up
jog in place 30 seconds
shuffle twist  30 seconds
arm swings 30 seconds
heisman 30 seconds
low kicks 30 seconds
alt toe touch 30 seconds
Workout
sumo squat step 30 seconds
tip toe sumo squat L/R 30 seconds
sumo squat jump 30 seconds
plank row 30 seconds
dolphin 30 seconds
back ext. w/band 30 seconds
walking plank 30 seconds
c-sit row 30 seconds
c-sit punch 30 seconds
squat leg lift L/R 30 seconds
clam to leg extension L/R 30 seconds
bear crawl 30 seconds
narrow to wide bicep curl 30 seconds
tricep extension 30 seconds
static bicep curl  30 seconds
crab walk 30 seconds
lying pikes L/R 10 reps
touch the sky 30 seconds
squat knee in 30 seconds
wacky jacks 30 seconds
jabs 30 seconds
jump rope 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