Hi Theodora! 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 Group Rate $25 10 11/1/18 paid
Regular Group Rate $25 4 2/7/19 due

 

Fit Test   
Exercise Duration  
Push Up 12 20
Wall Sit 45 sec. 1 min 3 sec
Plank 50 sec 1 min
Jumping Jacks 30 sec. 30 34
2 Leg Hamstring Stretch -12 -8

 

Measurements
Right Arm 9.25″ 9″
Left Arm 8 3/4″ 8.25″
Chest 29.75″ 30.75″
Waist 25″ 25.25″
Hips 33″ 33″
Right Thigh 18.25″ 17.75″
Left Thigh 17.75″ 17.25″

 

Workout 1A
Exercise Duration
Warm Up
swinging arm march 30 seconds
side to side rotation step  30 seconds
straight arm jacks 30 seconds
arm circles 30 seconds
head rolls 30 seconds
Workout
sumo squat 30 seconds
sumo squat walk 30 seconds
wide knee jog/march 30 seconds
tick tock arms 30 seconds
Y arms/T arms 30 seconds
swimmers 30 seconds
plank hold 30 seconds
plank pelvic tilt 30 seconds
plank jacks 30 seconds
horizontal scissors 30 seconds
lying pikes L/R 30 seconds
side planks L/R 30 seconds
forward lunges L/R 30 seconds
lunge pulse L/R 30 seconds
lunge jacks  30 seconds
tricep dips 30 seconds
hip ups 30 seconds
c-sit woodchop 30 seconds
c-sit in and out 30 seconds
c-sit combo 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 1B
Exercise Duration
Warm Up
swinging arm march 30 seconds
side to side rotation step  30 seconds
straight arm jacks 30 seconds
arm circles 30 seconds
head rolls 30 seconds
Workout
squat 30 seconds
leg extension left 30 seconds
leg extension right 30 seconds
squat front kick 30 seconds
bird dog 30 seconds
fire hydrant kick 30 seconds
glute bridge 30 seconds
superman 30 seconds
superman lat pull down 30 seconds
superman pulse 30 seconds
knee in left 30 seconds
knee in right  30 seconds
standing oblique L/R 30 seconds
wacky jacks 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

 

Workout 2A
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
squat/ high knee 30 seconds
1 leg glute bridge 30 seconds
glute bridge march 30 seconds
low plank leg lifts 30 seconds
plank walk 30 seconds
superman semi circle 30 seconds
laying back extension 30 seconds
bow 30 seconds
tinman windmill 30 seconds
heel touches 30 seconds
oblique crunch 30 seconds
shoulder abduction 30 seconds
shoulder hold 30 seconds
upper cuts 30 seconds
low kicks 30 seconds
bob and weave 30 seconds
ski jumps 30 seconds
Plank twist 30 seconds
supeman plank 30 seconds
Cool Down  
sun salutations 3 reps

 

Workout 2B
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
walking lunges 30 seconds
chair pose 30 seconds
mountain climber 30 seconds
in and out abs 30 seconds
plank arm raise 30 seconds
walking squats 30 seconds
butt kicks 30 seconds
wall sit 30 seconds
heels to heaven 30 seconds
laying bicycle 30 seconds
standing alt. toe touches 30 seconds
forward jabs 30 seconds
upper cuts 30 seconds
plank 1 arm raise L/R 30 seconds
plank leg raise L/R 30 seconds
tree pose L/R 30 seconds
flamingo hold L/R 30 seconds
Cool Down  
sun salutations 3 reps