2021 #2 Member Live Class Workouts May to Aug2021-09-07T10:18:03-04:00

Session #2 May – Aug 2021
Studio Workouts on Demand

30-45 minute Workouts

Registration is Open
Early Bird ends Aug 21

Welcome Champ

2-2021-may-to-august-video-on-demand-replay-workouts

Click on Quick Links

Click any pink link below to jump to that section

Video Replay Workouts *Body Weight Only

Video Replay Workouts *Mixed Equipment

Video Replay Stretch Flex Fit Active Recovery

Video Foam Rolling Release

Before you Start

Fitness Testing Starting Point

What equipment do I need for classes?

How to Videos

Frequently Asked Questions

Facebook Support Group

Go Back to Fit4Females.com

Start Here

Measurements and Photos

Please take your photos and measurements.  It keeps you accountable and gives you a starting point.

Bonus Tools for You

Download this 8 week Workout Tracking Journal

Download this 8 week Habit Tracking Journal

Click here for 5 Dairy Free Smoothie Recipes

Class Break Dates

Mark these dates in your calendar

May 22, 24 Victoria Day
June 1, 2 no AM
June 28 – July 3 Canada Day
July 15, 20 no PM
July 16 no AM
July 31 – Aug 3 Civic Holiday
Aug 11, 12, 13 
No classes Aug 29 – Sept 9 

Common FAQ’s

Read all the ones below, these two are the most common.

1) Equipment: What do I need for Class?

Click here for the answer to this question. Water and a sweat towel.  Classes can be done with body weight (dumbbells, mini band or resistance bands are a bonus).

2) Can I purchase a Mini Band?

Yes, email us here to request one for $5 and we will ship it to you or you can pick it up.

3) When are Replays available?

Replays will be loaded 24 hours after the live class ends as long as there were no techy issues.

Common FAQ’s

Do at Beginning & End of Session

#1 How to Take Measurements

#2 Before & After Photos

#3 Properly Check your Heart Rate

#4 How to Test Pushups

Foam Rolling Recovery

001 Quickie Calf Release

Time: 10 sec demo
Plan: Release tight calves
What you Need: Foam roller

002 Total Body Release

Time: 3:30 min
Plan: Top to bottom foam rolling session
What you Need: Foam roller

003 Hamstring Release

Time: 12 sec demo
Plan: Gentle hamstring release while activating triceps
What you Need: Foam roller

Stretch & Active Recovery Classes

001 Flex Fit Trina

Time: 13 min
Plan: Breathing, Legs, Balance Training
What you Need: Mat, optional yoga block

002 Active Recovery Trina

Time: 13 min
Plan: 4 moves, pelvic floor, proper breathing, neck, hip opener, back twists
What you Need: Mat

003 Stretch Class Trina

Time:  17 min
Plan: Pelvic floor, proper breathing, neck, hips, back release, longer poses
What you Need:  Mat, block or pillow

004 Active Recovery Trina

Time:  25 min
Plan: 7 moves, 40 sec each active stretch recovery workout
What you Need: Mat, optional yoga block

005 Seated Stretch Recovery Trina

Time: 12 min
Plan: Seated stretches, hip, back, chest and breathing
What you Need: Foam roller, yoga block, pillow, towel or blanket

006 Lacrosse Tennis Ball Shoulder Neck Release

Time: 2:30 min
Plan: Release trigger points in shoulders, back, trapezius, neck
What you Need: Tennis or lacrosse ball

007 Deep Stretch Cool Down

Time: 10 min
Plan: 11 stretches hamstrings, hips, back, cobra, chest, shoulders
What you Need: Mat, quiet music to relax

Video on Demand Workouts

Workouts Mixed Equipment Needed
*Dumbbells, mini band, household items, stability ball optional

S21-001 Sat AM HIIT Shivaun 5-1-21

Time: 45 min
Plan: 4 circuits, 2 exercises each w/ HIIT , legs, arms, core.
What you Need:  DB for biceps, deadlifts, rows; mini band if no pushups and water

S21-003 Tues AM Trina 5-4-21

Time: 45 min
Plan: Legs, core, rear shoulders, calves, no cardio
What you Need: Wall for sits, pillow, mini band, 5 lb or less dumbbells, heavy DB calf raises and water

S21-004 Tues PM Shivaun 5-4-21

Time: 45 min
Plan: Tabata w/HIIT x 3, glute work at end, legs, arms, glutes
What you Need: DB or mini band for squats, halos, deadlift, triceps and water

S21-006 Tabata Thurs AM Trina 5-6-21

Time: 30 min
Plan: Tabata, boxing, biceps, legs, chest, triceps, core
What you Need: Mini band, wall sits, DB’s biceps curl to shoulder press/lateral raise and water

S21-007 CBC Thurs PM Trina 5-6-21

Time: 45 min
Plan: Core, hamstrings, quads, leg, biceps, traps 20 min, 8 circuits
What you Need: Mini or resistance band, DB’s mid-heavy and water *I used 5 – 10 lb DB

S21-008 SSS Fri AM Trina 5-7-21

Time: 45 min
Plan: Calves, core, cardio, glutes, legs
What you Need: Heavier DB’s for calf raise (option to do on step), 5-8 lbs for arms, mini band and water

S21-009 HIIT Camp Sat AM Whitney 5-8-21

Time: 45 min
Plan: Total body Tabata
What you Need: Dumbbells, mini band optional and water

S21-011 Tues AM SSS Trina 5-11-21

Time: 45 min
Plan: Legs, core, rear shoulders, calves, no cardio
What you Need: Wall for sits, pillow, mini band, 5 lb or less dumbbells, heavy DB calf raises and water

S21-012 Tues PM CBC Shivaun 5-11-21

Time: 45 min
Plan: 2 pyramids, 4 exercises each, 1x cardio/body weight, 1x cardio/strength
What you Need: Heavier DB’s and water

S21-013 Wed AM BC Express Whitney 5-12-21

Time: 30 min
Plan: HIIT, cardio, lower body and core
What you Need: Mini Band and water

S21-014 Thurs AM Tabata Express Trina 5-13-21

Time: 30 min
Plan: Tabata, Max back, balance, glutes, core
What you Need: Mini band, heavy DB for touch downs, pillow and water

S21-015 Thurs PM CBC Trina 5-13-21

Time: 45 min
Plan: 30 min EMOM 60 sec to perform # of reps, total body heavy focus core, glutes, hamstrings, back, chest
What you Need: Mini band, heavy DB’s for swings, light DB’s single arm bench press bench/chair for plank blast off and water

S21-016 Fri AM SSS Trina 5-14-21

Time: 45 min
Plan: 4 CX’s, balance, legs, glutes, cardio, chest, core
What you Need: Mini band, bench, chair or couch for assisted pistol squats, dumbbells optional and water

S21-017 Sat AM HIIT Shivaun 5-15-21

Time: 45 min
Plan: 6 CX’s, 4 ex’s each. Mix of strength and cardio, upr/lwr body, combo exercises
What you Need: DB/mini band/towel for woodchops, upright row, squats and water

S21-019 Tues AM SSS Trina 5-18-21

Time: 45 min
Plan: Shoulders, triceps, biceps, abs, core
Equipment: Mini or resistance band, DB’s 5-8lbs, optional: bench for dips and water

S21-020 Tues PM CBC Shivaun 5-18-21

Time: 45 min
Plan: Strength class, finish with Tabata cardio, legs, glutes, triceps, core
What You Need: Heavier DB for squats, deadlifts. Light DB’s for triceps, plank row and water

S21-023 Thurs PM CBC Trina 5-20-21

Time: 45 min
Plan: 3 circuits, tri’s, bi’s, shoulders, legs, glutes, ABS, core
What you Need: Mini band or DB’s for triceps, biceps, shoulders and water

S21-024 Fri AM SSS Trina 5-21-21

Time: 45 min
Plan: Hips, thighs, abs, triceps, lats, core & balance work
Equipment: Mini band, pillow chair/bench, wall sits *Light DB’s optional and water
What you Need: Mini band or DB’s for triceps, biceps, shoulders and water

S21-025 Tues AM SSS Trina 5-25-21

Time: 45 min
Plan:  Glutes, hams, core, back, core, inner thighs, mini band punches
Equipment: Mini band, light DB’s for arms, chair, wall and water

S21-026 Tues PM CBC Shivaun 5-25-21

Time: 45 min
Plan:  Pyramid, 6 different exercises
Equipment: Mini band or dumbbells, wall, mat and water

S21-028 Thurs AM Tabata Express Whitney 5-27-21

Time: 30 min
Plan: Lower body, core, HIIT Cardio
What you Need: One Heavier DB or a mini band and water

S21-029 Thurs PM CBC Trina 5-27-21

Time:  45 min
Plan: Legs, core, glutes, lats, shoulders, strength focused
What you Need: Mini band or 5 lb dumbbells *optional stability ball or chair and water

S21-030 Fri AM SSS Whitney 5-28-21

Time: 45 min
Plan: EMOM, Strength, cardio, boxing, lower body, glutes
What you Need: Mini or resistance band, DB’s for deadlift and water

S21-031 Sat AM HIIT Shivaun 5-29-21 

Time: 45 min
Plan: 4 circuits, 2 exercises each, end with HIIT each time. 2×2 or 1×1. Legs, arms, core.
What You Need: DB for biceps, deadlifts, rows; mini band if no pushups; bench or chair to elevate leg and water

S21-033 Tues PM CBC Shivaun 6-1-21 

Time: 45 min
Plan: 6 stations, Tabata, cardio, back, chest, legs
What You Need: DB for chest fly, woodchops

S21-034 Thurs AM Tabata Express Whitney 5-29-21 

Time: 30 min
Plan: Shoulders, Quads & Core
What you Need: 1x DB *light to mid weight, mini band or resistance band and water

S21-035 Thurs PM CBC Trina 6-3-21 

Time: 45 min
Plan: CX 1 = 12 min: back, core, shoulders, CX 2: = 14 min, chest, tri’s, core, glutes
What you Need: Mini band or DB’s 1 set light & heavy for DB swings, stability ball optional and water

S21-036 Fri AM SSS Whitney 6-4-21 

Time: 30 min
Plan: Shoulders, Quads & Core
What you Need: 1x DB *light to mid weight, mini band or resistance band and water

S21-037 Sat AM CBC Shivaun 6-5-21 

Time: 45 min
Plan: 5 Tabata stations, 60 sec HIIT, arms, legs, glutes, cardio

What you Need: DB or mini band and water

S21-038 Mon BC Express Whitney 6-7-21 

Time: 30 min
Plan: Total body, cardio, isometric holds
What you Need: Resistance or mini band and water

S21-039 Tues AM SSS Whitney 6-8-21 

Time: 45 min
Plan: Strength, legs, shoulders & chest
What you Need: Light & mid size DB’s, mini band, chair/bench and water

S21-040 Tues PM CBC Shivaun 6-8-21 

Time: 45 min
Plan: 3 round circuit, 3 exercises each, legs, arms, core, cardio
What You Need: Dumbbells or mini band for biceps/triceps, DB’s for chest, floor mat and water

S21-041 Wed AM Whitney 6-9-21 

Time: 30 min
Plan: Biceps, arm strength & cardio HIIT
What you Need: Resistance band (mini or long band) and water

S21-042 Thurs AM Tabata Express Trina 6-10-21 

Time: 30 min
Plan: Chest, back, glutes, hams, biceps, abs, back
What you Need: Light DB’s, mini band and water

S21-043 Thurs PM CBC Trina 6-10-21 

Time: 45 min
Plan: EMOM (every min on the min you complete a certain # of reps), total body w/ a deep stretch finisher
What You Need: Mini band, option to use DB’s and water

S21-044 Fri AM SSS Trina 6-11-21 

Time: 45 min
Plan: Total body, cardio, floor core finisher, glutes, hamstrings and triceps
What you Need:  Chair or bench, pillow or play ball *dumbbells optional and water

S21-045 Sat AM HIIT Shivaun 6-12-21 

Time: 45 min
Plan: 4 circuits, strength moves & a different HIIT each time. Legs, back, chest, biceps, cardio.
What you Need: DB, mini band, mat and water

S21-046 Mon AM BC Express Whitney 6-14-21 

Time: 30 min
Plan: Total body, tabata, boxing cardio
What you Need: Optional bench/chair and water

S21-047 Tues AM SSS Trina 6-15-21 

Time: 45 min
Plan: Total body w/core finisher
What you Need: Scarf or resistance band, DB’s optional and water

S21-048 Tues PM CBC Shivaun 6-15-21 

Time: 45 min
Plan: EMOM *every min on the min you will change the exercise, 3 circuits, lots of legs!
What you Need: DB, mini band, mat and water

S21-049 Wed AM BC Express Whitney 6-16-21 

Time: 30 min
Plan: Upper body, core, strength
What you Need: Band, bench and water

S21-050 Thurs AM Tabata Express Trina 6-17-21 

Time: 30 min
Plan: 4 circuits, chest, back, glutes, hams, calves, abs, back extensors
What you Need: Mini band, 5-10 DB’s wood chop/punches, heavy DB for calf pulses optional step for calf raises and water

S21-051 Thurs PM CBC Shivaun 6-17-21 

Time: 45 min
Plan: Mish mash, Tabata for cardio/strength, then butts and guts circuit
Equipment: Mini band, dumbbells, pillow, mat and water

S21-052 Fri AM SSS Trina 6-18-21 

Time: 45 min
Plan: 30 min EMOM 60 sec to performs # of reps, lats, back, calves, legs, shoulders, core
Equipment: Mini band, heavy DB’s for swings &calf raise, light DB’s for curls and water

S21-053 Sat AM HIIT Camp Whitney 6-19-21 

Time: 45 min
Plan: HIIT Cardio, 6 Pyramid/ladder, tabata finisher, legs, back, biceps
Equipment: DBs, mini band and water

S21-055 Tues AM SSS Trina 6-22-21 

Time 45 min
Plan: 2 CX’s 15 min & 12 min, Glutes, hamstrings, core, balance work, 8 min deep stretch
What You Need: Mini band, pillow wall *optional: stability ball and water

S21-056 Tues PM CBC Shivaun 6-22-21 

Time 45 min
Plan: 6 stations, 2 exercises each station, Tabata style
What You Need: DB or mini band for biceps, shoulders, core, mat and water

S21-057 Wed AM BC Express Whitney 6-23-21 

Time: 30 min
Plan: Legs, core, strength and cardio
What You Need: Small ball (pillow), bench chair, mini band and water

S21-058 Thurs AM Tabata Express Trina 6-24-21 

Time:  30 min
Plan: HIIT, biceps, shoulders, legs, back, abs
What you Need: 2 DB’s or MB for battle rope max, 1 DB axe chop, DB’s for bicep curl to press and water, optional stability ball

S21-059 Thurs PM CBC Shivaun 6-24-21 

Time:  45 min
Plan: Tabata, core, legs, biceps, triceps
What you Need: DB for deadlifts, biceps, squats and water

S21-060 Fri AM SSS Whitney 6-25-21 

Time: 45 min
Plan: Pyramid HIIT, strength, cardio, shoulders, chest, back and core
What You Need: Mini band, bench/chair and water

S21-061 Sat AM HIIT Melissa 6-26-21 

Time: 45 min
Plan: 2 circuits, HIIT, booty finisher
What You Need: Mini band, DB’s optional, mat and water

S21-062 Mon AM BC Express Whitney 7-5-21 

Time: 30 min
Plan: Glutes, body weight strength
What You Need: Bench and water

S21-063 Tues AM SSS Trina 7-6-21 

Time: 45 min
Plan: Upper Body focus, legs, core finisher w/glutes
What You Need: Mini band or lighter dumbbells (lat pull, tricep press) and water

S21-064 Tues PM CBC Shivaun 7-6-21 

Time: 45 min
Plan: Cardio Tabata, strength-based circuit, 9 exercises (squats, biceps, triceps, glutes, core)
What You Need: DB, mini band, mat and water

S21-065 Wed AM BC Express Whitney 7-7-21 

Time: 30 min
Plan: Total body, cardio and strength
What You Need: Mini Band and water

S21-066 Thurs AM SSS Whitney 7-8-21 

Time: 30 min
Plan: Upr body, cardio, Tabata mix & max
What you Need: Mini band, DB’s and water

S21-067 Thurs PM CBC Trina 7-8-21 

Time: 45 min
Plan: Unilateral, quads, glutes, triceps, balance, Abs, back
What you Need: Mini band, DB’s for triceps, deadlift, squats and water

S21-068 Fri AM SSS Trina 7-9-21 

Time: 45 min
Plan: Cardio, core, triceps, boxing, lats, obliques, ABS
Equipment needed: Light DB’ tri’s, mini band, optional DB’s for boxing and water

S21-069 Sat AM HIIT Melissa 7-10-21 

Time: 53 min
Plan: HIIT Camp, Full body w/ 8 min Booty finisher & deep stretch
What You Need: Optional DB’s and mini band, mat for floor work 

S21-070 Mon AM BC Express Whitney 7-12-21 

Time: 30 min
Plan: Strength, back, butt and core
What You Need: Mini band and water

S21-071 Tues AM SSS Trina 7-13-21 

Time: 45 min
Plan: Total body w/ abs core finisher
What You Need: Mini band or resistance band, scarf, pillow, DB’s for battle ropes and water

S21-072 Tues PM CBC Shivaun 7-13-21 

Time: 45 min
Plan: Tabata, 8 rounds, 6 stations with 2 exercises/cardio, legs, arms, core, plyometrics
What You Need: DB’s for biceps, shoulders, squats, halos/figure 8s, lunges, triceps

S21-073 Wed AM BC Express Whitney 7-14-21 

Time: 30 min
Plan: Lower body, combo building moves
What You Need: Mini band, bench and water

S21-074 Tabata Express Thurs AM Trina 7-14-21 

Time: 30 min
Plan: Max lat pull, legs, glutes, boxing, abs, wall sit
What you Need: Mini band, wall sits (optional DB to hold) light DB’s for boxing optional and water
What You Need: Mini band, bench and water

S21-075 HIIT Camp Sat AM Shivaun 7-20-21 

Time: 45 min
Plan: 5 circuits, total body HIIT
What you Need: Dumbbells or mini band optional, water

S21-076 BC Express Mon AM Whitney 7-19-21 

Coming soon…

S21-077 SSS Tues AM Whitney 7-20-21 

Time: 45 min
Plan: Pyramid time, compound moves , total body
What you Need: Resistance band /DB’s, bench/chair and water

S21-078 BC Express Wed AM Whitney 7-21-21 

Time: 30 min
Plan: Triceps, core, HIIT, Cardio
What You Need: Mini band and water

S21-079 Tabata Express Thurs AM Trina 7-22-21 

Time: 30 min
Plan: Core, calves, legs, arms, boxing
What I need: MB, heavy DB’s for calf raises, light DB’s shoulders/punches and water

S21-080 CBC Thurs PM Trina 7-22-21 

Time: 45 min
Plan: Legs, core, abs, arms, obliques
What You Need: 5-8lbs DB’s, heavier DB optional and water

S21-081 SSS Fri AM Whitney 7-23-21 

Time:  44 min
Plan: Legs, arms, boxing
What You Need:  DB’s Bicep curls and rows, mini band (towel or scarf if no equip avail) and water

S21-082 HIIT Camp Sat AM Melissa 7-24-21 

Time: 45 min
Plan: Full body, strength, cardio
What You Need: Dumbbells and water

S21-083 BC Express Mon AM Whitney 7-26-21 

Time: 30 min
Plan: Biceps, arm strength & cardio HIIT
What You Need: Resistance band

S21-084 SSS Tues AM Trina 7-27-21 

Time: 45 min
Plan: Chest, tri’s, posterior chain, core x 8 exercises, 2 min HIIT
What you Need: DB’s (chest, tri’s and battle rope simulator) or mini band, mat and water

S21-085 CBC Tues PM Shivaun 7-27-21 

Time: 45 min
Plan: 4 circuits, 3 rds each, cardio, core, lunges, planks, squats, shoulders
What you Need: Heavier DB/mini band for rows, squats; lighter DB’s for shoulders

S21-086 BC Express Wed AM Whitney 7-28-21 

Time: 30 min
Plan: Lower body
What you Need: Bench or chair, wall and water

S21-087 Tabata Express Thurs AM Trina 7-29-21 

Time: 30 min
Plan: Legs, triceps, abs, obliques HIIT
What I need: Pillow, DB’s optional (head cavers, wood chops), mini band, optional bench for dips and water

S21-088 CBC Thurs PM Trina 7-29-21 

Time: 48 min
Plan: Back, legs, shoulders, chest, tri’s, glutes
What you Need: Mini band, 5lb DB’s option for heavier *stability ball optional and water

S21-089 SSS Fri AM Trina 7-30 21 

Time: 46 min
Plan: Triceps, glutes, hams, abs, back, Tabata strength, cardio HIIT, core
What You Need: Mini band, dumbbells for axe chop/deadlift/triceps and water

S21-090 BC Express Wed AM Whitney 8-4–21 

Time: 30 min
Plan: Glutes, core, HIIT Strength
What You Need: Mini or resistance band, bench and water

S21-091 Tabata Express Thurs AM Whitney 8-5–21 

Time: 30 min
Plan: Total body, Tabata, boxing cardio
Equipment: DB, Bench and water

S21-092 CBC Thurs PM Melissa 8-5–21 

Time: 43 min
Plan: Body weight & full body cardio Tabata 20:10
What You Need: Optional floor mat or towel for CX 7 core work, water 

S21-093 SSS Fri AM Trina 8-6–21 

Time: 46 min
Plan: Glutes, biceps, triceps, obliques, abs *10 min deep stretch
What you Need: Mini band, DB’s light – heavy and water

S21-094 HIIT Sat AM Shivaun 8-7–21 

Time: 45 min
Plan: 5 stations. Tabata timing. 1 minute HIIT before we start and in between
What You Need: DB or mini band, mat.

S21-096 SSS Tues AM Trina 8-10–21 

Time: 45 min
Plan: Cardio, arms, back, crore, abs
What you Need: DB’s for arms, mini band and water

S21-097 CBC Tues PM Shivaun 8-10–21 

Time: 45 min
Plan: 13 circuits, repeat twice. 45 secs W/15 secs rest. Full body, legs, biceps, triceps, core, back

What You Need: DB or mini band, mat, optional bench bench for dips and water

S21-098 HIIT Sat AM Melissa 8-14–21 

Time: 45 min
Plan: Full body strength & cardio
What You Need: Dumbbells, mat and water

S21-100 CBC Tues PM Shivaun 8-17–21 

Time: 45 min
Plan: AMRAP class, 4 circuits, 2 rounds, arms, legs, core, cardio
What You Need: Dumbbells or mini band, mat and water

S21-101 BC Express Wed AM Whitney 8-18–21 

Time: 30 min
Plan: Upper body focus, strength & cardio
What You Need: Bench, resistance or mini band and water

S21-102 Tabata Express Thurs AM Whitney 8-19–21 

Time: 30 min
Plan: Backs, butts, Tabata
Equipment: Dumbbells, resistance band or mini band, bench or chair and water

S21-103 CBC Thurs PM Melissa 8-19–21 

Time: 45 min
Plan: Full body, Core & Cardio 
Equipment: Dumbbells and water

S21-104 SSS Fri AM Trina 8-20–21 

Time: 45 min
Plan: Upper body, triceps, biceps, back, chest, single leg glute, strength
What you Need: DB for bi’s & tri’s, mini band and water

S21-105 HIIT Sat AM Melissa 8-21–21 

Time: 45 min
Plan: Full body, strength and cardio
What you Need: light dumbbells (under 5 lbs), heavy weight and water

S21-106 BC Express Mon AM Melissa 8-23–21 

Time: 30 min
Plan: Full body, core and cardio
What you Need: Dumbbells and water

S21-107 CBC Tues PM Shivaun 8-24–21 

Time: 45 min
Plan: 2 pyramids, 4 exercises each, 1) one cardio/body weight, 2) cardio/strength, finish w/ core
What you Need: Heavier dumbbells, mat and water

S21-108 BC Express Wed AM Whitney 8-25-21 

Time: 30 min
Plan: Total body , Tabata, cardio
What you Need: Body weight and water

S21-109 CBC Thurs PM Melissa 8-26-21 

Time: 45 min
Plan: Total body, cardio
What you Need: Mat and water

Workouts on Demand Body Weight Only

S21-002 Mon AM BC Express Whitney 5-3-21

Time: 30 min
Plan: Glutes, body weight strength
What you Need:  mini band optional and water

S21-005 Wed AM BC Express Whitney 5-5-21

Time: 30 min
Plan: 7 circuits, tTotal body, cardio, boxing
What you Need: bodyweight water

S21-010 Mon AM BC Express Whitney 5-10-21

Time: 30 min
Plan: Total body, cardio HIIT
What you Need: Water

S21-018 Mon AM BC Express Whitney 5-17-21

Time: 30 min
Plan: Upper body, core, strength and cardio
What you Need: Bench/chair/wall/EQs (elevated surface) optional use of band for pushups and water

S21-021 Wed AM BC Express Whitney 5-19-21

Time: 30 min
Plan: Core, cardio, strength
Equipment: body weight and water

S21-022 Thurs AM Tabata Express Whitney 5-20-21

Time: 30 min
Plan: Back and butt
Equipment: Dumbbells, bench or chair and water

S21-027 Wed AM BC Express Whitney 5-26-21

Time: 30 min
Plan:  Total body, pyramid, cardio, boxing
Equipment: Water

S21-032 Mon AM BC Express Whitney 5-31-21 

Time: 30 min
Plan: Total body, boxing cardio & strength HIIT
Equipment: Bodyweight

S21-054 Mon AM BC Express Whitney 6-21-21 

Time: 30 min
Plan: Total body, pyramid, cardio, boxing
Equipment: body weight, optional band and water

S21-086 BC Express Wed AM Whitney 7-28-21 

Time: 30 min
Plan: Lower body strength, boxing, cardio
What you Need: Body weight, optional bench / chair, wall and water

S21-095 BC Express Mon AM Melissa 8-9–21 

Time: 30 min
Plan: Lower body, core, cardio
What You Need:  Optional dumbbell and water

S21-099 BC Express Mon AM Whitney 8-16–21 

Time: 30 min
Plan: Tabata, total leg burner, core
What You Need: Bench or chair and water

Frequently Asked Questions

Please read

What Equipment do I need for Live Online Classes?2021-08-17T15:17:00-04:00

Classes will be mainly Body Weight with the option to include equipment that you have available.

Can I purchase a Mini Band?

Yes, email us here to request one for $5 and we will ship it or you can pick it up.

We have found these items to be most successful in ALL classes.  It is suggested to have this nearby in every class you attend:

Household items:  

  1. Hand towels, rags or face clothes to act as resistance and gliding discs
  2. Scarf to use as a resistance band
  3. Pillow *if you have a bigger one, add a pillow case to protect it *lots of great exercises with this
  4. A chair or bench for the workout lots we can d​o with this *your couch works well too
  5. Laundry detergent, cast iron pan *anything creative and safe for weights
  6. Backpack: Fill a backpack with heavy items for Kettlebell Swings, Squats, etc.
  7. Water bottle
  8. Your smile

Fitness Equipment if available:

  1. Dumbbells, if available otherwise a scarf or water bottles work well
  2. Resistance bands
  3. Mini bands NOTE:  Mini bands are available for purchase
  4. Stability ball
  5. Bring along anything you have, kettlebells, slam ball, BOSU, etc.
How do I access & log into Live Online Classes?2020-04-29T15:25:51-04:00

First time free class? If you want to try a FREE class, click here and still follow the steps below.  We need forms from you first.

If you purchased any class, follow these steps:

  1. *Download the Online Meeting Program here. NOTE:  Zoom requires a two step process to sign in 
  2. Enter Meeting ID: for security reasons, please contact us via email here to request the zoom ID
  3. Enter the Password: for security reasons, please contact us via email here to request the password
  4. Join our Facebook Group: Request to join by clicking HERE
  5. Best way to reach us is via email here. *As much as we try, we cannot respond to all texts or social media direct messages.  To guarantee faster service, please contact us via email here

NOTE:  If you email the morning of or same night of your class, your email may not be responded to. Please allow enough time to request before your class so that we can get back to you via email.

Thanks so much!

Video playbacks: When will the recordings be on the Website?2022-09-19T19:02:01-04:00

  • Online classes will be loaded to the membership site once weekly.
  • If the class is not yet loaded, please feel free to do any other class from the membership site.

Thanks so much for being so committed to yourself and your workouts.

Gift Certificates: Does Fit4Females offer Gift Certificates?2017-10-09T20:21:20-04:00

Absolutely, they make the perfect gift for anyone and you can purchase ANY amount directly online here.

Do I have to be in good shape before joining a program?2016-09-20T20:41:20-04:00

No.  All classes and programs are designed to suit ALL fitness levels, shapes and sizes.  No two people are alike.  Classes are challenging and fun for all fitness levels from beginner to athlete.  No matter what your shape, weight or size, these programs are for you!

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