2022 Session #2 Member Live Workouts May to Aug2022-08-31T12:05:13-04:00

#S22 Member Live Workouts May to Aug

30-45 minute Workouts

Welcome

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Click on Quick Links

Click any pink link below to jump to that section

*New Trina’s Quickie Workouts

2022 Equipment Replay Workouts 

Body Weight Replay Workouts 

Stretch Flex Fit Active Recovery Videos

Foam Rolling Release Videos

Before you Start

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.

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?

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.

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.

  1. 21 Jumping Jacks *22 to make it even if doing low impact single leg jacks
  2. 14 Fighter Front Kicks*alternate the legs
  3. 7 Plank Hover – inhale and exhale
  4. 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

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

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

*New 006 Flex Fit “Shoulder Ball Release”

Time: 30 second demo
Plan: Reduce stress and pain. Put a lacrosse or tennis ball on any tight muscles or trigger points. Be gentle. Remember to inhale and exhale.  Breathe through it, gently massaging the tight muscles with the ball. This is important for injury prevention and mobility.
What you Need: Mat, tennis or lacrosse ball (any small ball works)

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

008 Time Out Flexibility Fit

Time: 12 min
Plan: 11 stretches back, breathing, hips, triceps, neck and relaxation
What you Need: Mat, quiet music to relax

*New 009 Flex Fit “I am Safe, I am Strong”

Time: 18 min
Plan: 15 stretches back, SI joint release, pelvic release, inner thighs, hips, neck
What you Need: Mat, quiet music to relax, block or pillow optional

*New 010 Flex Fit Neck, Shoulders, Upper Back, Lat Release

Time: 19:30 min
Plan: 12 stretches to release tension and pain in the neck, shoulders, upper back and lats, 6 min stress reduction opener
What you Need: Mat, optional chair / couch for lat & back stretch, pillow / blanket or foam roller

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

Time: 30 min
Plan: Cardio, core, shoulders, back, glutes, quads
What you Need: DB for progression, towel and water

S22-002-5-3-22 Tues AM Mama Express Trina

Time: 30 min
Plan: AB vacuums, boxing, shoulders, legs, calves, glutes, obliques
What you Need: Chair or bench for squat tap, pillow, mini band optional/ light DB’S punches/biceps optional and water

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

Time: 30 min
Plan: Cardio, Glutes, Core, Shoulders, back, quads 
What you Need: DB for progression, towel & water 

S22-005-5-5-22 Thurs PM CBC Trina

Time: 45 min
Plan: Full body
What you Need: DB’s for biceps curl to shoulder press, pillow, wall sits, mini band, mat and water

S22-006-5-6-22 Fri AM BCE Trina

Time: 30 min
Plan: Chest, arms, core, legs, abs, obliques, vacuum twists
What you Need: DB’s, pillow mini band optional, mat and water

S22-007-5-7-22 Sat AM HIIT Camp Trina

Time: 45 min
Plan: Cardio, 3 strength CX’s core, calves, legs, glutes & posterior chain w/HIIT
What you Need: Mini band, pillow, optional heavy DB’s calf raise, light DB’s wood chop / punches and water

S22-008-5-9-22 Mon AM BCE Melissa

Time: 30 min
Plan: Cardio, Quads, Glutes, Back & Core
What you Need: DB for progression, towel & water

S22-009-5-10-22 Tues AM Mama Express Trina

Time:  30 min
Plan: Shoulders, triceps, biceps, abs, core
Equipment: Mini or resistance band, DB’s 5-8 lbs optional and water

S22-010-5-10-22 Tues PM CBC Shivaun

Time:  45 mins
Plan:  2 Pyramids – first strength, 2nd cardio.  35 secs on/12 secs off.  First forwards, then backwards.  Legs, biceps, chest, core
What you Need:  DB or mini band for biceps, OH press, chest, V-sit, rows and water

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

Time:  30 min
Plan: Total body, triceps, glutes, cardio, abs
What you Need: Mini band, optional DB’s and water

S22-015-5-14-22 Sat AM HIIT Shivaun

Time: 45 mins
Plan:  4 circuits.  1st: cardio, tabata timing.  Then 3 CX’s 30 0n/10 off x 3x.  We start and end with a 20 sec HIIT! Full body workout: cardio, legs, biceps, glutes.
What you Need: DB for swings, OH press.  Mini band for deadlift, chest press and water

S22-016-5-16-22 Mon AM BCE Melissa

Time: 30 min
Plan: Glutes, Quads, Arms, Back, Core and Cardio
What you Need: DB for progression, towel and water

S22-017-5-17-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Arms, abs, legs, core, glutes, back
What you Need: Mini band, pillow, optional DB’s for punches, mat and water

S22-018-5-17-22 Tues PM CBC Shivaun

Time: 45 mins
Plan:  4 circuits: 3 exercises each, 3x, 30 on/12 off. Lots of lunges!  Biceps. Core.
What you Need:DB or mini band for squats, OH press, biceps, swings, rows, lunges, triceps; mat and water

S22-019-5-18-22 Wed AM BCE Melissa

Time: 45 min
Plan: Cardio, core, calves, glutes, quads & obliques
What you Need: MB or DB for progression, towel and water

S22-019-5-19-22 Thurs PM CBC Trina

Time: 45 min
Plan: Strength focused, legs, core, glutes, lats, arms, shoulders *lots of modifications shown
What you Need: Mini band or 5 lb. dumbbells *optional stability ball or chair and water

S22-020-5-20-22 Fri AM BCE Trina

Time: 30 min
Plan: Boxing, shoulders, glutes, hamstrings, core finisher
What you Need: Pillow, mini band and water

S22-021-5-24-22 Tues AM BCE Trina

Time: 30 min
Plan: Vacuum twists, boxing, shoulders, legs, glutes, obliques, 4 min core/tricep finisher
What you Need: Chair or bench for squat tap, pillow, mini band optional/ light DB’S punches/biceps optional and water

S22-022-5-24-22 Tues PM CBC Shivaun

Time:  45 mins
Plan:  5 circuits, timing 50/15, 35/12, 20/10, then repeat.  Alt between 2 exercises, a different timing each time. Arms, glutes, core, abs.
What you Need:  Db/mini band for biceps, military press, deadlifts, lunges, rows; mat and water.

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

Time: 45 min
Plan: Cardio, back, shoulders, core, calves, glutes, quads
What you Need: MB or DB for progression, towel and water

S22-025-5-27-22 Fri AM BCE Trina

Time: 30 min
Plan: 4 min leg HIIT, legs, biceps, triceps, cardio, obliques, core finisher
What you Need: Mini band, pillow, DB’s optional and water

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

Time: 30 min
Plan: Core, obliques, shoulders, glutes, quads, adductors
What you Need: MB or DB/pillow for progression, towel and water

S22-028-5-31-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Total body w/ focus on glutes, core, cardio
What you Need: Pillow, optional DB’s and water

S22-029-5-31-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 6 circuits, going for endurance! 40/20, 4 rounds, abs, glutes, hamstrings, biceps, cardio.
What you Need: DB/mini band for deadlift, presses, wood chop, mat and water

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

Time: 30 min
Plan: Boxing, legs, arms, core finisher
What you Need: Pillow, mini band, DB’s optional, mat and water

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

Time: 30 min
Plan: Tabata, total body w/ max back, balance, glutes, hamstrings, core

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

Time: 30 min
Plan: Chest, shoulders, back, glutes, adductors, quads, hip flexors, core and cardio
What you Need: MB or DB (light & heavy) for progression, towel and water

S22-040-6-11-22 Sat  AM HIIT Melissa

Time: 45 min
Plan: Lats, back, obliques, glutes, adductors, quads, hip flexors, core and cardio
What you Need: DB (light & heavy) and/or MB for progression, towel and water

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

Time: 30 min
Plan: Max Tabata, legs, glutes, tri’s, abs
What you Need: Mini band, optional Light DB’s and water

S22-043-6-14-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 14 stations, repeat twice. 45W:15R. Full body: legs, biceps, triceps, core, back.
What you Need:  DB or mini band, mat, optional bench for dips and water.

S22-044-6-15-22 Wed AM BCE Melissa

Time: 30 min
Plan: Glutes, hamstrings, quads, hip flexors, core and cardio
What you Need: MB or DB for progression, towel and water

S22-045-6-16-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Obliques, glutes, adductors, calves, hamstrings, quads, hip flexors and cardio
What you Need: MB or DB (light & heavy) for progression, towel and water

S22-046-6-18-22 Sat AM Fri AM HIIT Melissa

Time: 45 min
Plan: Glutes, quads, obliques, shoulders, back, chest, hip flexors, core and cardio
What you Need: MB or DB for progression, towel and water

S22-047-6-20-22 Mon AM BCE Melissa

Time: 30 min
Plan: Glutes, quads, adductors, calves, shoulders, triceps, back and core
What you Need: MB or DB for progression, towel and water

S22-048-6-21-22 Tues AM Mama Express Trina

Time:  30 min
Plan: Cardio, HIIT, legs, glutes, boxing, SL pistols, vacuum twists
What you Need: Mini band, bench /chair/couch for assisted single leg squats, DB’s optional and water

S22-049-6-21-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 2 pyramids, 4 exercises each: one cardio/body weight, the other cardio/strength;
35 secs on, 12 secs rest, building on each time.  Then in reverse.
What you Need: heavier DBs for swings, biceps, OH press, triceps, rows; water

S22-050-6-22-22 Wed AM BCE Melissa

Time: 30 min
Plan: glutes, quads, adductors, core, and cardio
What you Need: MB or DB for progression, towel and water

S22-051-6-23-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Cardio, glutes, quads, hip flexors, adductors, calves, shoulders, triceps, back and core
What you Need: MB or DB for OH press and progression, towel and water

S22-052-6-25-22 Sat AM HIIT Shivaun

Time: 45 min
Plan:  5 stations, Tabata timing, 60 sec HIIT in between each station.  Core, shoulders, chest, arms, glutes, calves.
What you Need:  DB or mini band for shoulder flys, chest press, biceps, OH press, kickbacks, deadlifts, swings.  Mat.  Water.

S22-053-6-27-22 Mon AM BCE Melissa

Time: 30 min
Plan: Glutes, quads, adductors, shoulder, back, trap, chest and core
What you Need: pillow for Slams and MB or DB for progression, towel and water

S22-054-7-6-22 Tues PM CBC Shivaun

Time:  45 min
Plan:  3 circuits, 4 exercises each: 35 secs on, 12 off, repeat 3x.
Legs, glutes, arms, core.
What you Need: DB or mini band for chest press/fly, biceps, triceps; mat; water.

S22-055-7-6-22 Wed AM BCE Melissa

Time: 30 min
Plan: Glutes, quads, adductors, hip flexors, shoulders, back, chest and core
What you Need: MB and/or light DB for progression, towel and water

S22-056-7-7-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Glutes, quads, adductors, hip flexors, shoulders, back, chest and core
What you Need: MB and/or DB for progression, sweat towel and water

S22-057-7-8-22 Fri AM BCE Trina

Time: 30 min
Plan: Glutes, quads, arms, back, core, ABS and cardio
What you Need: DB’s optional, pillow, mini band and water

S22-058-7-9-22 Sat AM HIIT Shivaun

Time: 45 min
Plan:  Tabata timing, 5 CX’s.  HIIT: 60 secs. Core, legs, shoulders, arms.
What you Need:  DB or mini band for squats, OH press, biceps, lunges, swings

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

Time: 30 min
Plan: Boxing, shoulders, glutes, hamstrings, SB finisher
What you Need: Pillow or ball, mini band, optional DB’s and water

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

Time: 30 min
Plan: Tabata strength: max back, legs, biceps, hamstrings, vacuum twists, obliques, abs
What you Need: Pillow, mini band, heavy DB for touch down, DB’s for biceps  and water

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

Time: 45 min
Plan: Glutes, quads, hips, core, shoulders, back, obliques, and cardio
What you Need: MB and/or DB for progression, towel and water

S22-070-7-22-22 Fri AM BCE Trina

Time: 30 min
Plan: Upper body, HIIT, boxing cardio
What you Need: Mini band, optional DB’s and water

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

Time:  45 min
Plan: Glutes on fire, hamstrings, core, ABS, back
Equipment: Mini band, DB’s, wall *optional: stability ball / pillow optional and water

S22-074-7-27-22 Wed AM BCE Melissa

Time: 30 min
Plan: Core, obliques, shoulders, glutes, quads, adductors
What you Need: MB or DB/pillow for progression, towel & water

S22-075-7-28-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Cardio, back, chest, core, obliques, glutes, quads, hip flexors
What you Need: DB or Pillow for OH hold, battle ropes & progression, sweat towel and water

S22-076-8-2-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Cardio, arms, back, core, ab/glute finisher
What you Need: Mini band, optional DB’s for arms and water

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

Time: 45 min
Plan: glutes, quads, core, traps, delts, obliques, and cardio
What you Need: MB and/or DB for progression, towel & water

S22-081-8-6-22 Sat AM HIIT Camp Trina

Time:  45 min
Plan: Total body, heavy focus on legs, glutes. posterior chain (back of the body), HIIT, Abs
What you Need: Mini band, DB’s for squats, buddy rows, and water

S22-081-8-8-22 Mon AM BCE Melissa

Time: 30 min
Plan: shoulders, chest, back, tri, obliques and core
What you Need: light DB for progression, towel and water

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

Time:  45 min
Plan:  Tabata timing (20 secs on/10 secs off, 8 rounds), 6 stations with 2 exercises/station: cardio, legs, arms, core, plyometrics
What you Need:  DBs for biceps, shoulders, squats, halos/figure 8s, lunges, triceps and water

S22-088-8-18-22 Thurs PM CBC Trina

Time:  45 min
Plan: Legs, arms, cardio HIIT, ABS, core Tabata finisher
Equipment: Mini band, dumbbells, pillow and water

S22-088-8-19-22 Fri AM BCE Trina

Time: 30 min
Plan: Arms, core, cardio, glutes, legs, boxing
What you Need: Light DB’s 3-8 lbs for arms, mini band and water

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

Time: 30 min
Plan: Cardio glutes, quads, hip flexors, shoulders, hamstrings, obliques and core
What you Need: Single med. DB heel taps & wood chop, towel and water

S22-090-8-22-22 Mon AM BCE Melissa

Time: 30 min
Plan: Cardio glutes, quads, hip flexors, shoulders, hamstrings, obliques and core
What you Need: Single med. DB heel taps & wood chop, towel and water

S22-092-8-24-22 Wed AM BCE Melissa

Time: 30 min
Plan: Cardio, glutes, quads, calves, obliques, shoulder and core
What you Need: DB for progression on squats, calf raise, glute bridge and curtsy, towel and water

S22-093-8-25-22 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

S22-093-8-27-22 Fri AM HIIT Melissa

Time: 45 min
Plan: Glutes, hams, quads, back, shoulders, biceps, core and cardio
What you Need: Light DB for Lat raises DB for Row, hammer curls, DL, & progression, pillow for HIIT/ slams, towel and water

Workouts on Demand Body Weight Only

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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