Hi Monica! 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.) Also, remember each Sunday to complete Your Weekly Workout Log.
Payments | |||
Amount | Sessions | Due Date | Status |
Regular Rate $35 | 10 | 8/13/2018 | paid |
Bonus Session | 1 | 9/17/18 | due |
Regular Rate $35 | 1 | 10/2/2018 | due |
Workout 1A | |
Exercise | Duration |
Warm Up | |
forward windmills | 30 seconds |
backward windmills | 30 seconds |
side to side rotation | 30 seconds |
swining march | 30 seconds |
straight arm jack step out | 30 seconds |
Workout | |
squat kegal | 15 reps |
calf raise | 15 reps |
squat tip toes | 15 reps |
Bird dog L/R | 30 seconds |
child pose | 15 seconds |
scapula push | 15 reps |
boat pose | 30 seconds |
butterfly stretch | 15 seconds |
V roll back | 15 reps |
forward lunge L/R | 15 reps |
butt kick/lift L/R | 30 seconds |
shoulder raise L/R | 15 reps |
tricep kick back L/R | 15 reps |
side plank up/down L/R | 16 reps |
Stretch | |
sitting oblique stretch L/R | 15 seconds |
cross leg spinal stretch L/R | 15 seconds |
wide leg circles L/R | 15 reps |
wide leg center stretch | 15 seconds |
wide leg chest stretch | 15 seconds |
cross body shoulder stretch L/R | 15 seconds |
cat/cow | 15 seconds |
Workout 2A | |
Exercise | Duration |
Warm Up | |
forward windmills | 30 seconds |
backward windmills | 30 seconds |
side to side rotation | 30 seconds |
swining march | 30 seconds |
straight arm jack step out | 30 seconds |
Workout | |
sumo squat | 30 seconds |
sumo squat pulse | 30 seconds |
jog or march | 30 seconds |
row w/band | 30 seconds |
shoulder extension w/band | 30 seconds |
high hooks | 30 seconds |
side plank leg lift L/R | 15 reps |
standing oblique crunch L/R | 15 reps |
push up | 30 seconds |
plank hold | 30 seconds |
floor mountain climber | 30 seconds |
narrow bicep curl w/band | 15 reps |
wide bicep curl w/band | 15 reps |
side lunge L/R | 15 reps |
chair pose | 30 seconds |
Stretch | |
inner thigh stretch | 15 seconds |
runners stretch/hip flexor L/R | 15 seconds |
sitting figure 4 stretch L/R | 15 seconds |
thread the needle L/R | 15 seconds |
standing chest stretch/bend | 15 seconds |
standing back stretch | 15 seconds |
shoulder rolls | 15 seconds |
head rolls |
Workout 1B | |
Exercise | Duration |
Warm Up | |
swinging arm march | 30 seconds |
side to side stretch | 30 seconds |
abductor/shoudler stretch | 30 seconds |
shoulder rolls | 30 seconds |
Workout | |
bent over row 10 sec hold | 30 seconds |
sumo squat 10 sec hold | 30 seconds |
squat/shoulder press 10 sec hold | 30 seconds |
chair pose step back | 30 seconds |
bicep curl 10 sec hold | 30 seconds |
chair pose 10 sec hold x3 | 30 seconds |
tricep extension | 15 reps |
curtsy lunge step back | 30 seconds |
hip raise 5 sec hold | 30 seconds |
child pose | 30 seconds |
deadlift | 30 seconds |
hitch hiker | 30 seconds |
shoulder abductor/hold | 30 seconds |
side lunge lift L/R | 15 reps |
Stretch | |
inner thigh stretch | 15 seconds |
runners stretch/hip flexor L/R | 15 seconds |
sitting figure 4 stretch L/R | 15 seconds |
thread the needle L/R | 15 seconds |
standing chest stretch/bend | 15 seconds |
standing back stretch | 15 seconds |
shoulder rolls | 15 seconds |
head rolls |
Workout 2B | |
Exercise | Duration |
Warm Up | |
swinging arm march | 30 seconds |
side to side stretch | 30 seconds |
abductor/shoudler stretch | 30 seconds |
shoulder rolls | 30 seconds |
Workout | |
toe squat pulses | 30 seconds |
heels together squat pulses | 30 seconds |
hip shift toe squat | 30 seconds |
lunge pulse L/R | 30 seconds |
lunge and lift L/R | 30 seconds |
leg lift pulse L/R | 30 seconds |
quad ped triangle lift L/R | 15 reps |
side laying triangle lift L | 30 seconds |
side laying adductor lift R | 30 seconds |
side laying triangle lift R | 30 seconds |
side laying adductor lift L | 30 seconds |
weighted arm circles | 30 seconds |
shoulder lift side stretch | 30 seconds |
tricep kick back | 10 reps |
static bicep curls | 16 reps |
deep swimmers press | 12 reps |
Stretch | |
inner thigh stretch | 15 seconds |
runners stretch/hip flexor L/R | 15 seconds |
sitting figure 4 stretch L/R | 15 seconds |
thread the needle L/R | 15 seconds |
standing chest stretch/bend | 15 seconds |
standing back stretch | 15 seconds |
shoulder rolls | 15 seconds |
head rolls |