Hi Markella! 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 2/11/19 paid
Regular Rate $35 6  2/26/19 due

 

10 Minute Workout – Cardio
Forward windmills 30 seconds
Side to side rotation 30 seconds
Repeat 2x
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

 

10 Minute Workout – Strength
Forward windmills 30 seconds
Arm circles 30 seconds
Repeat 2x
Push ups 30 seconds
Plank up/down 30 seconds
Superman up/down 30 seconds
Bent over back fly 30 seconds
Squat jumps 30 seconds
Wall sit 30 seconds
C sit flutter 30 seconds
C sit butterfly 30 seconds
C sit hold 30 seconds
Cool down/Stretch
Quad stretch L/R 30 seconds
Chest/back stretch L/R 30 seconds

 

Fit Test 
Exercise Duration
6/26/2017 9/5/2017 5/22/2018
Push Up (knees)  8 18 (on toes!) 15 on toes
Wall Sit  40 sec. 1 min 1 min 35 sec.
Plank  50 sec. 1 min 12 sec 1 min 20 sec
Bicep Curl (black band)  30 30 40 (red band)
Jumping Jacks 30 sec.  51 43 42
2 Leg Hamstring Stretch  6″ past toes 7″ past toes 7.5″ past toes

 

Measurements
June 26 2017 Sept. 5, 2017 May 22, 2018
Right Arm  13″ 13″ 13.25″
Left Arm 13.5″ 13.5″ 14″
Chest 44.5″ 43.5″ 44.18″
Waist 38.75″ 37″ 37.5″
Hips  49″ 48″ 49″
Right Thigh 25″ 24″ 26.5″
Left Thigh 25.25″ 24.5″ 26.75″

 

Workout 1A
Exercise Duration wk1 wk2 wk3 wk4
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  12  14
squat/leg lift L 30 seconds
squat/leg lift R 30 seconds  20  17
mountain climbers 30 seconds
plank hold 30 seconds  30  30
plank knee taps 30 seconds  13  15
twisting plank 30 seconds  24
side lunge left 10 reps  10
side lunge right 10 reps  11
side lunge tap 30 seconds  18
lateral doggies 30 seconds  18
superman up/down 30 seconds  10sec
superman lat pull down 30 seconds  15
rocketman pulse 30 seconds
superman pulse 30 seconds
tricep dips 30 seconds
hip ups 30 seconds
tricep kicks 30 seconds
c sit hold 30 seconds
c sit wood chop 30 seconds
c sit in and out 30 seconds
c sit in/out wood chop 30 seconds
squat jumps 30 seconds
lateral doggies 30 seconds
horse stance punches 30 seconds
cross jacks 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 1B
Exercise Duration wk1 wk2 wk3 wk4
Warm Up
swinging arm march 30 seconds
side to side rotation step  30 seconds
low kicks 30 seconds
knee push jumps 30 seconds
Workout
leg extension left 30 seconds
leg extension right 30 seconds
squat front kick 30 seconds
deadlift left 30 seconds
deadlift right 30 seconds
vertical jumps 30 seconds
walkout plank 30 seconds
spider lunge plank 30 seconds
reverse plank 30 seconds
glute bridge 30 seconds
upper cuts 1 30 seconds
upper cuts 2 30 seconds
upper cuts 3 30 seconds
knee in left 30 seconds
bent over knee in left  30 seconds
knee in right 30 seconds
bent over knee in right 30 seconds
fast feet turn 30 seconds
run, set, sprint 30 seconds
scissors 30 seconds
heels to the heavens 30 seconds
pikes 30 seconds
swing kicks 30 seconds
up and over 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

 

Yoga Flow
mountain pose
3 sun salutations
Warrior 1
chest stretch
humble warrior
runners stretch
warrior 2
rt angle pose
ext. rt angle pose
wrap
crescent pose
twisted lunge prayer
side plank
3 knee ins
standing splits
tree pose
royal dancer
boat
half boat
touch the sky
v up/rolls up
child’s pose

 

Workout 2A
Exercise Duration
Warm Up
march and punch 30 seconds
mummy kicks  30 seconds
the wave 30 seconds
side lunge stretch 30 seconds
Workout
squat/shoulder press 30 seconds
squat side kick L/R 30 seconds
squat jumps 30 seconds
back fly 30 seconds
superman side to side raise 30 seconds
superman flutter kicks 30 seconds
alt. lying pikes 30 seconds
ski abs 30 seconds
in and out abs 30 seconds
squat side bend w/band L/R 30 seconds
negative push ups 30 seconds
lunge/straight arm pulse back L/R 30 seconds
walking plank 30 seconds
squat/lunge 30 seconds
spiderman plank 30 seconds
30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 2B
Exercise Duration
Warm Up
march and punch 30 seconds
mummy kicks  30 seconds
the wave 30 seconds
side lunge stretch 30 seconds
Workout
sumo squat jump 30 seconds
sumo squat side bend 30 seconds
sumo squat pulse 30 seconds
bicep curl 30 seconds
military push up 30 seconds
wide bicep curl 30 seconds
tricep kick back 30 seconds
leaning camel 30 seconds
flutter kicks 30 seconds
figure 4 crunch 30 seconds
reverse lunge/pike L/R 30 seconds
1 leg wall sit 30 seconds
Straight arm abductor 30 seconds
dolphins 30 seconds
straight arm hold 30 seconds
high knee sprint 30 seconds
butt kicks 30 seconds
jumping jacks 30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 3A
Exercise Duration
Warm Up
Jog in place 30 seconds
arm swings  30 seconds
side lunge rock 30 seconds
shuffle squat 30 seconds
Workout
c-sit lat pull down 30 sec
back push 30 sec
Plank row 30 sec
squat jump lat pull down 30 sec.
banana/half boat 30 sec
bicycle w/band 30 sec
full boat 30 sec
tricep ext. w/band L/R 30 sec
bicep curl serving tray 30 sec
clams L/R 10 reps
mermaid extension L/R 10 reps
diamond glute bridge 10 reps
standing hamstring w/band L/R 10 reps
cross over arm plank 30 seconds
plank to pike 30 seconds
spiderman pushup 30 seconds
tuck jumps 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 3B
Exercise Duration
Warm Up
Jog in place 30 seconds
arm circles front/back  30 seconds
head rolls 30 seconds
Workout
walkout plank 4 reps
plank butt kicks 20 reps
walkout plank 4 reps
plank butt kicks 20 reps
diamond jumps 4 reps
chair to crescent pose 6 reps
diamond jumps 4 reps
chair to crescent pose 6 reps
high knee twist 30 sec
twist plank run 30 sec
high knee twist 30 sec
twist plank run 30 sec
push up/side plank 10 reps
plank punches 6 reps
push up/side plank 10 reps
plank punches 6 reps
Cool Down  
sun salutations 3 reps

 

Workout 3C
Exercise Duration
Warm Up
Jog in place 30 seconds
arm swings  30 seconds
side lunge rock 30 seconds
shuffle squat 30 seconds
Workout
3 direction lunge L/R 4 reps
Quadped leg circles L/R 30 sec
1 leg glute bridge 12 reps
split leg jumps L/R 12 reps
V drop 10 reps
oblique V-up L/R 10 reps
burpee drill 1 30 sec
plank knee in/out 10 reps
2 direction bear crawl 30 sec
military push up 10 reps
birddog lat extension L/R 10 reps
flamingo L/R 10 reps
flamingo jump L/R 6 reps
Cool Down  
sun salutations 3 reps

 

Workout 4A
Exercise Duration
Warm Up
sun salutations 30 seconds
Workout
4 reps
Quadped leg circles L/R 30 sec
1 leg glute bridge 12 reps
split leg jumps L/R 12 reps
V drop 10 reps
oblique V-up L/R 10 reps
burpee drill 1 30 sec
plank knee in/out 10 reps
2 direction bear crawl 30 sec
military push up 10 reps
birddog lat extension L/R 10 reps
flamingo L/R 10 reps
flamingo jump L/R 6 reps
Cool Down  
sun salutations 3 reps

 

10K Workout 1 
Exercise Duration
Warm Up
Jog in place 30 seconds
squat shuffle  30 seconds
leg swings 30 seconds
arm swings 30 seconds
Workout
wall sit 30 seconds
walking lunges 30 seconds
wall sit 30 seconds
walking lunges 30 seconds
fly push ups 10 reps
2 leg laying pikes 30 seconds
walking planks 30 seconds
walkout glute bridge 30 seconds
russian twists 30 seconds
walkout glute bridge 30 seconds
russian twists 30 seconds
scorpion L/R 30 seconds
pikes 30 seconds
laying back extensions 30 seconds
heel touches 30 seconds
touch the sky 30 seconds
Cool Down  
sun salutations 3 reps

 

10K Workout 2
Exercise Duration
Warm Up
Jog in place 30 seconds
squat shuffle  30 seconds
leg swings 30 seconds
arm swings 30 seconds
Workout
squat to shoulder press 30 seconds
shoulder extension 30 seconds
woodchop R/L 30 seconds
deadlift  30 seconds
squat jumps 30 seconds
surrenders R/L 30 seconds
lunge/squat jump 30 seconds
side plank twist 30 seconds
kick through 30 seconds
standing bikes 30 seconds
Y lunges 30 seconds
ski jumps 30 seconds
roller lunge R/Lhgh  30 seconds
spiderman plank 30 seconds
scissor twist 30 seconds
banana boat twist 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 5A
Exercise Duration
Warm Up
Jog in place 30 seconds
squat shuffle  30 seconds
leg swings 30 seconds
arm swings 30 seconds
Workout
slider arm extension 30 seconds
tricep pulse 30 seconds
slider mountain climber 30 seconds
slider plank side kick  30 seconds
monster walk w/band 30 seconds
slider squat/curtsy lunge 30 seconds
bear straight leg hold 30 seconds
tricep dip 30 seconds
crab walk left/right 30 seconds
quad ped slider lean L/R 30 seconds
rope climb slider scissors 30 seconds
glute bridge slider in & out 30 seconds
glute bridge pulse 30 seconds
kick through 30 seconds
mule kicks 30 seconds
Cool Down  
sun salutations 3 reps

 

 

Workout 5B
Exercise Duration
Warm Up
Jog in place 30 seconds
squat shuffle  30 seconds
leg swings 30 seconds
arm swings 30 seconds
Workout
Bicep curl 30 seconds
serving trey 30 seconds
curl/serving trey 30 seconds
plank row L/R  30 seconds
standing row 30 seconds
c-sit lat pull down 30 seconds
birddog semi circle L/R 30 seconds
childs pose 30 seconds
birddog lat leg L/R 30 seconds
side plank reach through L/R 30 seconds
alphabet soup 30 seconds
calf raises w/band 30 seconds
squat to calf raise 30 seconds
power squats 30 seconds
Cool Down  
sun salutations 3 reps