Hi Lauren. 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 |
Regular Rate $35 | 10 | 2/27/18 | paid |
Bonus Session | 1 | due | |
Regular Rate $35 | 2 sessions | due |
Fit Test | |
Exercise | Duration |
Push Up | 21 stair rail |
Wall Sit | 22 sec |
Plank | 70 sec |
Bicep Curl (black band) | 18 |
Jumping Jacks 30 sec. | 30 |
2 Leg Hamstring Stretch | -1.5″ |
Measurements | ||
Right Arm | 10.15″ | |
Left Arm | 10.25″ | |
Chest | 34.5″ | |
Waist | 30″ | |
Right Thigh | 20″ | |
Left Thigh | 20.5″ |
Interval Cardio Workout | |
Forward windmills | 30 seconds |
Side to side rotation | 30 seconds |
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 |
half jack | 30 seconds |
full jack | 30 seconds |
half jack | 30 seconds |
X jump | 30 seconds |
half jack | 30 seconds |
speed jacks | 30 seconds |
half jack | 30 seconds |
alt. jump rope | 30 seconds |
jump rope | 30 seconds |
alt. jump rope | 30 seconds |
butt kick jump rope | 30 seconds |
alt. jump rope | 30 seconds |
high knees jump rope | 30 seconds |
alt. jump rope | 30 seconds |
side jump- jump rope | 30 seconds |
alt. jump rope | 30 seconds |
heel tap jump rope | 30 seconds |
alt. jump rope | 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 | 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 |
plank knee in | 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 |
lat. doggies | 30 seconds |
plank twist | 30 seconds |
spiderman plank | 30 seconds |
floor mountain climbers | 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 |
lunge jacks | 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 |
sumo squat jump | 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 |
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 |