Hi Meghan! 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.)

Payments
Amount Sessions Due Date Status
Regular Rate $30 10 10/18/2017 paid
Bonus Session 1 10/18/2017 completed
Regular Rate $30 4 11/22/2017 due

 

Weekly Workout Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bfit Session Rest/Stretch Bfit Session Rest/Stretch Bfit Workout Cardio/Stretch Cardio/Stretch

 

Fit Test 
Exercise Duration
Push Up (knees down hips up)  15
Wall Sit  1.15 sec
Plank  42 sec
Bicep Curl (black band)  14
Jumping Jacks 30 sec.  35
2 Leg Hamstring Stretch  -3

 

Measurements
July 5, 2017
Right Arm 11″
Left Arm 11″
Chest 41″
Waist 34.75″
Hips  42.5″
Right Thigh  20″
Left Thigh  20″

 

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

 

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
mountain climbers 30 seconds
bird dog 30 seconds
push ups 30 seconds
up/down planks 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
side lunge tap L/R 30 seconds
lat. doggies 30 seconds
pike press 30 seconds
plank/downward dog 30 seconds
plank twist 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
rev leg lunge L/R 30 seconds
deadlift L/R 30 seconds
crab walk/shuffle 30 seconds
walkout plank 30 seconds
plank knee tap 30 seconds
plank hold 30 seconds
sumo squat 30 seconds
sumo squat walk 30 seconds
tires 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
tires 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

 

Workout 2A
Exercise Duration
Warm Up
side to side reach 30 seconds
jog in place 30 seconds
butt kicks 30 seconds
arm circles 30 seconds
head rolls 30 seconds
Workout
1 arm lat pull down L/R 30 seconds
wide push up 30 seconds
tick tock arms 30 seconds
dolphins 30 seconds
squat side kick 30 seconds
walking squats 30 seconds
ski jumps 30 seconds
forward bicep curl 30 seconds
tricep kickback 30 seconds
wide bicep curl 30 seconds
tricep extension 30 seconds
glute bridge 30 seconds
fire hydrant kick 30 seconds
donkey kick/side ext. 30 seconds
rev inchworm 30 seconds
ext. plank on knees 30 seconds
side plank 30 seconds
side plank hip ups 30 seconds
calf raises 3 directions 30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 2B
Exercise Duration
Warm Up
side to side reach 30 seconds
jog in place 30 seconds
butt kicks 30 seconds
arm circles 30 seconds
head rolls 30 seconds
Workout
lawn mower L/R 30 seconds
straight arm abductor 30 seconds
straight arm hold 30 seconds
curtsy lunge L/R 30 seconds
1-2-3 Heisman 30 seconds
skaters 30 seconds
upright  row 30 seconds
lateral shoulder ext 30 seconds
plank shoulder tap 30 seconds
forward bike 30 seconds
backward bike 30 seconds
froggy huggers 30 seconds
military push up 30 seconds
walking plank 30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 3A
Exercise Duration
Warm Up
wide jog 30 seconds
lunge twist 30 seconds
toe touches 30 seconds
upper cuts 30 seconds
vertical jumps 30 seconds
Workout
sumo squat heel rise 30 seconds
sumo squat heel up pulse L/R 30 seconds
in and out sumo squat jump 30 seconds
negative push ups 30 seconds
tricep dips 30 seconds
arm cross over plank 30 seconds
side tri rise L/R 30 seconds
glute bride leg raise L/R 30 seconds
glute bridge leg extension 30 seconds
reverse lunge kickback L/R 30 seconds
bicep curl serving trey 30 seconds
static bicep curls 30 seconds
wide bicep curls 30 seconds
wide leg sit up 30 seconds
side plank crunch L/R 30 seconds
windshield wipers 30 seconds
tornadoes 30 seconds
calf raises 3 directions 30 seconds
Cool Down  
3 sun salutations 30 seconds

 

Workout 3B
Exercise Duration
Warm Up
low kicks 30 seconds
heisman 30 seconds
mummy kicks 30 seconds
huggers 30 seconds
Workout
modified burpee 30 seconds
spiderman plank 30 seconds
floor mountain climbers 30 seconds
lunge/squat 30 seconds
donkey kick w/band 30 seconds
side laying leg raise w/band 30 seconds
squat/shoulder press 30 seconds
scarecrows 30 seconds
forward shoulder raise 30 seconds
standing bicycle 30 seconds
side plank oblique crunch L/R 30 seconds
heel touches 30 seconds
leaning camel 30 seconds
2 push ups/ 2 knee taps 30 seconds
plank leg lifts 30 seconds
Cool Down  
3 sun salutations 30 seconds