Hi Jessica! 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
Group Session Rate $25 4 7/2/2018 paid
Group Rate $25 4 8/6/2018 due

 

Fit Test
5/21/18
 Exercise Duration
Push ups  11 (knees/hips down) 12 (toes)
Plank  37 sec. 47 sec
Jumping Jacks  31 reps 34 reps
Wall Sit  25 sec. 47 sec.
Bicep Curls  10 (black band) 30 (black band)
Hamstring Stretch  – 2.5 toes

 

Measurements
5/21/18
 Chest 38.5″ 39″
Right Arm  10.5″ 11″
Left Arm 10.5″ 10.75″
Waist 32.5″ 33″
Hips 41″ 42″
Right Thigh 20.75″ 20.25″
Left Thigh 18.75″ 20.25″

 

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
standing pikes 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
side lunge leg raise 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
rocket man pulse 30 seconds
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
tricep stretch 15 seconds
bent over hamstring stretch 15 seconds
adductor 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
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 4A
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 5A
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