Hi Kim! Welcome to your personal BFit Training Page.  Here you will find your unique workouts, stats and payment calendar.

Payments
Amount Sessions Due Date Status
Regular Rate $35 4 4/1/2019 due
Regular Rate $35 4 3/18/2019 paid
Introductory Rate  3 3/7/2019 paid

 

Fit Test 
Exercise Duration
Push Up 9 (knees)
Wall Sit  1 min 9 sec
Plank 47 sec
Bicep Curl 20 (red band)
Jumping Jacks 30 sec.  34
2 Leg Hamstring Stretch +5″

 

Measurements
March 11, 2019
Right Arm  10.75″
Left Arm 10.75″
Chest 40.5″
Waist 35″
Hips 44″
Right Thigh 23″
Left Thigh 22.75″

 

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
leg extension R/L 30 seconds
squat front kick 30 seconds
mountain climbers 30 seconds
push ups  30 seconds
downward dog/plank 30 seconds
plank knee taps 30 seconds
side lunge L/R 10 reps
side lunge tap L/R 10 reps
lateral doggies 30 seconds
Bird dog 30 seconds
superman 30 seconds
superman lat pull down 30 seconds
glute bridge 30 seconds
glute bridge leg extension 30 seconds
C-sit in and out 30 seconds
C-sit wood chop 30 seconds
C-sit combo 30 seconds
Tricep dips 30 seconds
Hip ups 30 seconds
Table top 30 seconds
jabs 30 seconds
high kicks 30 seconds
upper cuts 30 seconds
butt kicks 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 1B
Exercise Duration
Warm Up
side to side step stretch 30 seconds
diagonal arms step back  30 seconds
woodchop march 30 seconds
arm circles 30 seconds
head rolls 30 seconds
Workout
sumo squat 30 seconds
sumo squat walk 30 seconds
tires  30 seconds
morning glory 30 seconds
deadlift L/R 30 seconds
rev. lunge 30 seconds
vertical jump 30 seconds
2 direction hop 30 seconds
low kicks 30 seconds
plank knee to elbow 30 seconds
spider man plank 30 seconds
plank twist 30 seconds
forward lunge L/R 30 seconds
toe roll lunge L/R 30 seconds
backfly 30 seconds
swimmers 30 seconds
high hooks 30 seconds
side plank L/R 30 seconds
forward bike 30 seconds
backward bike 30 seconds
horizontal scissors 30 seconds
Cool Down  
cross body stretch L/R 15 seconds
tricep stretch L/R 15 seconds
lying quad stretch L/R 15 seconds
hamstring stretch L/R 15 seconds

 

Workout 2A
Exercise Duration
Warm Up
low kicks 30 seconds
toe taps 30 seconds
leg swings 30 seconds
Workout
jog/high knees/high knee sprint 45 seconds
half jack/jacks/x jump 45 seconds
flutter kicks 15 seconds
horizontal scissors 15 seconds
6″ hold 15 seconds
knee kick low/med/high L/R 45 seconds
hop squat/+arms/hop squat floor touch 45 seconds
alt jump rope/jump rope/double jumps 45 seconds
tornandos 30 seconds
oblique crunch reach 30 seconds
chair jacks/+arms up/chair jacks touch floor 45 seconds
side kick low/med/high L/R 45 seconds
side plank oblique twists L/R 10 reps
low plank scorpions 30 seconds
plank butt kicks 30 seconds
squats/vertical jump/tuck jump 45 seconds
high knee twists 30 seconds
Cool Down  
lying figure 4 stretch L/R 15 seconds
sitting hamstring stretch L/R 15 seconds
tricep stretch 15 seconds
chest stretch 15 seconds
cat/camel 15 seconds
thread the needle 15 seconds

 

Workout 2B
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
high hooks 30 seconds
negative push ups 10 reps
twisting plank 16 reps
vertical scissors 16 reps
spiderman plank 30 seconds
walking squat 15 reps
glute bridge 10 reps
jump squats 30 seconds
tricep dips 15 reps
table top 30 seconds
wide leg sit ups 30 seconds
froggy huggers 30 seconds
russian twists 30 seconds
wacky jacks 30 seconds
Cool Down  
sun salutations 3 reps