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