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