#S22 Member Live Workouts May to Aug
30-45 minute Workouts
Welcome

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2022 Equipment Replay Workouts
Stretch Flex Fit Active Recovery Videos
Start Here
Measurements and Photos
Please take your photos and measurements. It keeps you accountable and gives you a starting point.
Please watch the How to Videos. This is a very important step to see your progress. You will wish you had done it so do it now.
Click here for Class Break Dates
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
Common FAQ’s
Read all the ones below, these two are the most common.
1) Equipment: What do I need for Class?
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.
Beginning & End of Session To Do’s
#1 How to Take Measurements
#2 Before & After Photos
#3 Properly Check your Heart Rate
#4 How to Test Pushups
Trina’s Quickie Workouts
21-14-7 Jack, Kick, Plank 5 min AMRAP
Set a timer for 5 minutes. Always warm up first.
AMRAP: Aim for as many rounds as possible, record them and try to beat your time. Post your rounds completed in our Facebook Group here. Use hashtag #Fit4Females to tag us on social media so we can find you.
- 21 Jumping Jacks *22 to make it even if doing low impact single leg jacks
- 14 Fighter Front Kicks*alternate the legs
- 7 Plank Hover – inhale and exhale
- Repeat from top after your 7 Plank Hovers
Repeat from the top and continue until the time is up. Be sure to cool down, stretch and a little meditation at the end.
Foam Rolling Recovery
001 Quickie Calf Release
002 Total Body Release
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
*New 006 Flex Fit “Shoulder Ball Release”
007 Deep Stretch Cool Down
008 Time Out Flexibility Fit
*New 009 Flex Fit “I am Safe, I am Strong”
*New 010 Flex Fit Neck, Shoulders, Upper Back, Lat Release
Video on Demand Workouts
*Replay will be loaded within 24 hours after class
Workouts Mixed Equipment Needed
*Dumbbells, mini band, household items, stability ball optional
S22-001-5-1-22 Mon AM BCE Melissa
S22-002-5-3-22 Tues AM Mama Express Trina
S22-003-5-3-22 Tues PM CBC Shivaun
Time: 45 mins
Plan: Tabata! 6 circuits. 20 secs on/10 secs off, 8 rounds. Legs, shoulders, glutes, core, cardio.
What you Need: : DB or something weighted/mini band for OH press, lunges, rows, halos.
S22-004-5-6-22 Wed AM BCE Melissa
S22-005-5-5-22 Thurs PM CBC Trina
S22-006-5-6-22 Fri AM BCE Trina
S22-007-5-7-22 Sat AM HIIT Camp Trina
S22-008-5-9-22 Mon AM BCE Melissa
S22-009-5-10-22 Tues AM Mama Express Trina
S22-010-5-10-22 Tues PM CBC Shivaun
S22-011-5-11-22 Wed AM BCE Melissa
Time: 30 min
Plan: Chest, Traps, Back, Glutes, Quads, Cardio & Core
What you Need: DB for progression, Light DB for punches, towel & water
S22-013-5-12-22 Thurs PM CBC Melissa
Time: 45 min
Plan: Cardio, core, glutes, quads, arms, back, obliques
What you Need: DB for progression, towel and water
S22-014-5-13-22 Fri AM BCE Trina
S22-015-5-14-22 Sat AM HIIT Shivaun
S22-016-5-16-22 Mon AM BCE Melissa
S22-017-5-17-22 Tues AM Mama Express Trina
S22-018-5-17-22 Tues PM CBC Shivaun
S22-019-5-18-22 Wed AM BCE Melissa
S22-019-5-19-22 Thurs PM CBC Trina
S22-020-5-20-22 Fri AM BCE Trina
S22-021-5-24-22 Tues AM BCE Trina
S22-022-5-24-22 Tues PM CBC Shivaun
S22-023-5-25-22 Wed AM BCE Melissa
Time: 30 min
Plan: Cardio, back, shoulders, core, calves, glutes, quads, core
What you Need: MB or DB/pillow for progression, towel and water
S22-024-5-26-22 Thurs PM CBC Melissa
S22-025-5-27-22 Fri AM BCE Trina
S22-026-5-29-22 Sat AM HIIT Melissa
Time: 45 min
Plan: Core, calves, glutes, quads, back, traps, chest and cardio
What you Need: MB or DB for progression, DB for upr body, towel & water
S22-027-5-30-22 Mon AM BCE Melissa
S22-028-5-31-22 Tues AM Mama Express Trina
S22-029-5-31-22 Tues PM CBC Shivaun
S22-030-6-1-22 Wed AM BCE Melissa
Time: 30 min
Plan: Core, glutes, quads, back, shoulders, chest, cardio
What you Need: MB or DB for progression, towel and water
S22-031-6-2-22 Thurs PM CBC Melissa
Time: 45 min
Plan: Calves, obliques, core, glutes, quads, back, shoulders, chest, and cardio
What you Need: MB or DB for progression, towel and water
S22-032 6-3-22 Fri AM BCE Trina
S22-033-6-4-22 Sat AM HIIT Shivaun
Time: 45 mins
Plan: 4 circuits, 2 exercises each, end with HIIT each time. 1×1. Legs, arms, core.
What you Need: DB or mini band for biceps, swings, rows, OH press; mini band if no pushups;
S22-034-6-6-22 Mon AM BCE Melissa
Time: 30 min
Plan: Cardio, back, traps, core, glutes, quads and core
What you Need: MB or DB (light & heavy) for progression, towel & water
❤️ S22-035-6-7-22 Tues AM Mama Express Trina
What you Need: Mini band, optional DB’s, pillow and water
This was tough but the loved it!
S22-036-6-8-22 Tues PM CBC Shivaun
Time: 45 min
Plan: Tabata timing (20 secs on/10 secs off, 8 rounds), 6 stations with 2 exercises/station: cardio, legs, arms/biceps, core, plyometrics
What you Need: DBs for OH press, biceps, flys, squats, halos, lunges; mini band for triceps and water
S22-037-6-7-22 Wed AM BCE Melissa
Time: 30 min
Plan: Cardio, glutes, quads, hip flexors and core
What you Need: MB or DB for progression, towel and water
S22-038-6-9-22 Thurs PM CBC Melissa
Time: 30 min
Plan: Cardio, glutes, quads, hip flexors and core
What you Need: MB or DB for progression, towel and water
S22-039-6-10-22 Fri AM BCE Melissa
S22-040-6-11-22 Sat AM HIIT Melissa
S22-041-6-13-22 Mon AM BCE Melissa
Time: 30 min
Plan: Glutes, adductors, quads, hip flexors, core, shoulders and cardio
What you Need: MB or DB (light & heavy) for progression, towel and water
S22-042-6-14-22 Tues AM Mama Express Trina
S22-043-6-14-22 Tues PM CBC Shivaun
S22-044-6-15-22 Wed AM BCE Melissa
S22-045-6-16-22 Thurs PM CBC Melissa
S22-046-6-18-22 Sat AM Fri AM HIIT Melissa
S22-047-6-20-22 Mon AM BCE Melissa
S22-048-6-21-22 Tues AM Mama Express Trina
S22-049-6-21-22 Tues PM CBC Shivaun
S22-050-6-22-22 Wed AM BCE Melissa
S22-051-6-23-22 Thurs PM CBC Melissa
S22-052-6-25-22 Sat AM HIIT Shivaun
S22-053-6-27-22 Mon AM BCE Melissa
S22-054-7-6-22 Tues PM CBC Shivaun
S22-055-7-6-22 Wed AM BCE Melissa
S22-056-7-7-22 Thurs PM CBC Melissa
S22-057-7-8-22 Fri AM BCE Trina
S22-058-7-9-22 Sat AM HIIT Shivaun
S22-059-7-11-22 Mon AM BCE Melissa
Time: 30 min
Plan: Glutes, quads, hip flexors, shoulders, back, chest and core
What you Need: MB and/or light DB for progression, towel and water
S22-060-7-12-22 Tues AM Mama Express Trina
S22-061-7-12-22 Tues PM CBC Shivaun
Time: 45 mins
Plan: 2 circuits of EMOM (Exercise changes Every Minute On the Minute); arms, legs, chest, back, core.
What you Need: Dumbbells for hammer curls/presses/swings, pillow and water
S22-063-7-14-22 Thurs PM CBC Melissa
Time: 45 min
Plan: Glutes, quads, calves, back, shoulder, & core
What you Need: Light & heavy DB for progression, towel & water
S22-065-7-16-22 Sat AM HIIT Melissa
Time: 45 min
Plan: Glutes, quads, hip flexors, shoulders, hamstrings, bi, core and cardio
What you Need: DB or MB for Bi curl, row, OH press and progression, towel and water
S22-066-7-18-22 Mon AM BCE Melissa
Time: 30 min
Plan: Chest, back, shoulders, glutes, quads, calves, core and cardio
What you Need: Light DB for punches, heavy DB or MB for progression and water
S22-067-7-19-22 Tues AM Mama Express Trina
S22-068-7-20-22 Wed AM BCE Melissa
Time: 30 min
Plan: Hip flexors, obliques, chest, back, traps, glutes, quads, calves, core & Cardio
What you Need: light DB for punches, pillow for upper body, heavy DB or MB for progression and water
S22-069-7-21-22 Thurs PM CBC Melissa
S22-070-7-22-22 Fri AM BCE Trina
S22-071-7-23-22 Sat AM HIIT Melissa
Time: 45 min
Plan: Glutes, hamstrings, quads, hips, core, lats, chest, back, obliques, and cardio
What you Need: DB for DL, OH press, rows, and DB /MB for progression, towel and water
S22-072-7-25-22 Mon AM BCE Melissa
Time: 30 min
Plan: hip flexors, glutes, quads, core & Cardio
What you Need: DB or MB for Progression and water
S22-073-7-26-22 Tues PM CBC Trina
S22-074-7-27-22 Wed AM BCE Melissa
S22-075-7-28-22 Thurs PM CBC Melissa
S22-076-8-2-22 Tues AM Mama Express Trina
S22-077-8-2-22 Tues PM CBC Shivaun
Time: 45 min
Plan: Strength and body weight. 6 stations, 45 on/15 off. Repeated twice. 2 rounds.|
What you need: Dumbbells or mini band for squats, deadlifts, biceps OH press, water.
S22-078-8-3-22 Wed AM BCE Melissa
Time: 30 min
Plan: Glutes, quads, adductors, shoulders, core, chest
What you Need: MB or DB/pillow for progression, towel, water
S22-079-8-4-22 Thurs PM CBC Melissa
S22-081-8-6-22 Sat AM HIIT Camp Trina
S22-081-8-8-22 Mon AM BCE Melissa
S22-082-8-9-22 Tues PM CBC Shivaun
Time: 45 mins
Plan: 2 Cardio Tabata Rounds. 1×1. 3 Strength-based circuits. 3 exercises each, 30 secs on/12 secs off, 3x
What you Need: DB, mini band, for squats, biceps, triceps, glutes, core, mat and water
S22-083-8-10-22 Wed AM BCE Melissa
Time: 30min
Plan: Chest, back, shoulders, glutes, quads, calves, core & cardio
What you Need: light DB for punches, heavy DB or MB for progression & water
S22-084-8-11-22 Thurs PM CBC Melissa
Time: 45 min
Plan: Cardio, core, glutes, quads, arms, back, obliques
What you Need: DB for progression, towel & water
S22-085-8-13-22 Sat AM HIIT Shivaun
Time: 45 min
Plan: 5 stations. 30 on/10 off, 5 rounds. 45 second HIIT. One minute rest. Lots of legs! Biceps, hips, quads. And cardio!
What you Need: DBs or mini band for OH press, triceps, curtseys, biceps, mat, water.
S22-086-8-15-22 Mon AM BCE Melissa
Time: 30min
Plan: Glutes, quads, hip flexors, shoulders, pecs, triceps, hamstrings, obliques, core & cardio
What you Need: DB or MB for Progression, towel and water
S22-086-8-15-22 Mon AM BCE Melissa
Time: 30min
Plan: Glutes, quads, hip flexors, shoulders, pecs, triceps, hamstrings, obliques, core & cardio
What you Need: DB or MB for Progression, towel and water
S22-087-8-16-22 Tues PM CBC Shivaun
S22-088-8-18-22 Thurs PM CBC Trina
S22-088-8-19-22 Fri AM BCE Trina
S22-089-8-20-22 Sat AM HIIT Melissa
Time: 45 min
Plan: Cardio Glutes, quads, hip flexors, shoulders, hamstrings, bi, peck, traps, obliques and core
What you Need: DB Bi curl, row, OH press & progression, towel and water
S22-090-8-22-22 Mon AM BCE Melissa
S22-090-8-22-22 Mon AM BCE Melissa
S22-092-8-24-22 Wed AM BCE Melissa
S22-093-8-25-22 Thurs PM CBC Melissa
S22-093-8-27-22 Fri AM HIIT Melissa
Workouts on Demand Body Weight Only
Frequently Asked Questions
Please read
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:
- Hand towels, rags or face clothes to act as resistance and gliding discs
- Scarf to use as a resistance band
- Pillow *if you have a bigger one, add a pillow case to protect it *lots of great exercises with this
- A chair or bench for the workout lots we can do with this *your couch works well too
- Laundry detergent, cast iron pan *anything creative and safe for weights
- Backpack: Fill a backpack with heavy items for Kettlebell Swings, Squats, etc.
- Water bottle
- Your smile
Fitness Equipment if available:
- Dumbbells, if available otherwise a scarf or water bottles work well
- Resistance bands
- Mini bands NOTE: Mini bands are available for purchase
- Stability ball
- Bring along anything you have, kettlebells, slam ball, BOSU, etc.
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:
- *Download the Online Meeting Program here. NOTE: Zoom requires a two step process to sign in
- Enter Meeting ID: for security reasons, please contact us via email here to request the zoom ID
- Enter the Password: for security reasons, please contact us via email here to request the password
- Join our Facebook Group: Request to join by clicking HERE
- 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!
- 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.
Absolutely, they make the perfect gift for anyone and you can purchase ANY amount directly online here.
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!