2022 Session #1 Member Live Workouts Jan to April2022-05-02T13:00:54-04:00

Session #1 Jan 4 to Apr 30, 2022
Live Classes on Demand

30-45 minute Workouts

Welcome Champ

2022-#1-W22-membership-site-video-on-demand-replays

Click on Quick Links

Click any pink link below to jump to that section

*New Live Member Group Accountability Coaching

*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

Bonus: Live Accountability Member Coaching

Zoom Meeting Details

This is Group Coaching NOT private sessions.  Check back for updates as it’s possible dates/times could change.  This ID is different than live classes. Check back here for updates. Join Zoom Meeting here

Meeting ID: 878 3927 4663
Passcode: 608966

  1. Thursday, January 6 from 7-7:30pm
  2. Saturday, February 5 from 9:45am-10:15am
  3. Saturday, March 5 from 9:45am-10:15am
  4. Thursday, April 7 from 7-7:30pm

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.

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

Mar 14-18
Apr 15, 16, 18

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.

Live Group Accountability Coaching

#1 Meeting 1-6-22 Group with Trina

Time: 1 hour
What you need: Pen, paper an open to change attitude
It’s time for you to make changes goals, improve habits.

#2 Meeting Sat. 2-5-22 at 9:45 am

#3 Meeting Sat. 3-5-22 

#4 Meeting Thurs. 4-7-22 at 7pm

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

W22-001 CBC Tues PM Shivaun 1-4-22

Time: 45 min
Plan: Tabata, full body workout, lots of legs
What you Need: Heavier DB for rows, shoulder press, chest press or mini band, towel and water

W22-002 BCE Wed AM Melissa 1-5-22

Time: 30 min
Plan: Biceps, triceps, shoulders, back, core, glutes, cardio
What you Need: DB, light / med, mini band and water

W22-003 CBC Thurs PM Trina 1-6-22

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

W22-004 BCE Fri AM Trina 1-7-22

Time:  30 min
Plan: HIIT, Biceps, shoulders, legs, back, core, ABS,
What you Need: 5 lbs or less for max battle ropes, 1 DB axe chop, DB’s for arms, pillow or mini band optional and water

W22-005 HIIT Sat AM Melissa 1-8-22

Time:  45 min
Plan: glutes, hams, quads, bi, lats, delts, core & cardio
What you Need: Dumbbells or mini band and water

W22-006 BCE Mon AM Melissa 1-10-22

Time:  30 min
Plan: Cardio, core, back, triceps, obliques & glutes
What you Need: Dumbbells light/heavy and water

W22-007 Tues AM Mama Express 1-11-22

Time: 31:12 min
Plan: Big core moves learning “AB vacuums”, 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

W22-008 Tues PM CBC Shivaun 1-11-22

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

W22-009 Wed AM BCE Melissa 1-12-22

Time: 30 min
Plan: Biceps, triceps, calves, core, glutes, cardio
What you Need: Heavier single DB for tricep extensions, medium DB for biceps, towel and water

W22-010 Thurs PM CBC Melissa 1-13-22

Time: 45 min
Plan: Cardio, triceps, chest, core, obliques, glutes, quads
What you Need: Med to Heavy DB for rows, W chest press, sweat towel and water

W22-011 Fri AM BCE 1-14-21 Trina

Time: 30 min
Plan: Tabata, glutes, arms, vacuum twists for ABS
What you Need: Mini band, DB’s for biceps/lateral raise , optional light DB’s and water

W22-012 Sat AM HIIT 1-15-21 Trina

Time: 45 min
Plan: 4 circuits, 2 strength w/HIIT, total body, upper, lower, cardio and core
Equipment: Dumbbells or mini band for biceps, shoulder press, rows, pillow and water

W22-013 Mon AM BCE Melissa 1-17-22

Time: 30 min
Plan: cardio, shoulders, back, core, glutes, quads, calves
What you Need: light/Med DB for front/Lat raise, Heavier DB for rows, shoulder press, towel and water

W22-014 Tues AM Mama Express Trina 1-18-22

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

W22-015 Tues PM CBC Shivaun 1-18-22

Time: 45 min
Plan: Pyramid. 6 exercises. Legs, glutes, chest, back, shoulders, cardio
What you Need: Light DB for chest/shoulder flys and chest press, heavy DB for rows and squats,  mini band and water

W22-016 Wed AM BCE Melissa 1-19-22

Time: 30 min
Plan: pectorals, delts, traps, quads, core, glutes, cardio
What you Need: DB or MB for Bi, Tri & lats, towel and water

W22-017 Thurs PM CBC Trina 1-20-22 

Time:  45 min
Plan: Glutes on fire, hamstrings, balance work, cardio, upr/lwr body, 12 min core challenge
Equipment: Mini band, dumbbells, stability ball and pillow optional and water

W22-018 Fri AM BCE Trina 1-21-22

Time: 30 min
Plan: Max Tabata squats, legs, arms, obliques, ABS, backs, vacuum twists
What you Need: DB’s light to heavy, mini band and water

W22-019 Sat AM HIIT Melissa  1-22-22

Time: 45 min
Plan: Pectorals, delts, traps, quads, core, glutes, cardio
What you Need: Light DB for Punches & W pulls, Heavier single DB for ATW, towel & water

W22-020 Mon AM BCE Melissa 1-24-22

Time: 30 min
Plan: Shoulders, hamstrings, delts, quads, hip flexors, core, glutes
What you Need: DB for OH press, rear fly’s & DL, heavy single DB for row, towel and water

W22-022 Tues PM CBC Shivaun 1-25-22

Time: 45 min
Plan: 3 tabata circuits, cardio legs, arms. Finishing with a circuit of glutes
What you Need:  DB or mini-band for squats, halos, deadlift, triceps and water

W22-023 Wed AM BCE Melissa 1-26-22

Time: 30 min
Plan: Cardio, glutes, quads, hip flexors, hamstrings, pectoralis major & core
What you Need: DB for squat / pull, lat raise, towel & water

W22-024-1-27-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Glutes, quads, hip flexors, hamstrings, bis, tris, pecks, core, cardio
What you Need: DB for Bi/OH &shoulder rolls, towel and water

W22-025-1-28-22 Fri AM BCE Trina 

Time: 30 min
Plan: Max curtsy lunge, glutes, ABS, core, arms, obliques
What you Need: DB’s light to heavy, mini band and water

W22-026-1-29-22 Sat AM HIIT Shivaun

Time: 45 min
Plan: 4 stations w/ 60 sec HIIT in between, arms, legs, glutes, core, cardio
What you Need: Heavier DB or mini band and for lunges, presses, squats, bicep curls.  Medium DB for shoulder flys and water

W22-027-1-31-22 Mon AM BCE Melissa 

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

W22-028-2-1-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Cardio, HIIT, legs, AB vacuum twists, boxing, arms
What you Need: Pillow, mini band, opt: light DB’S punches / battle ropes, heavy DB monster walk and water

W22-029-2-1-22 Tues PM CBC Shivaun 

Time:  45 min
Plan: 2 EMOM circuits, repeated 3x each with filler exercises.   Arms, legs, chest, back, core
Equipment: Dumbbells for hammer curls/presses/swings, pillow and water

W22-030-2-2-22 Wed AM BCE Melissa

Time: 30 min
Plan: Cardio Glutes, quads, hip flexors, hamstrings, shoulders & core
What you Need: DB OH/ wood chop & progression, towel & water

W22-031-2-3-22 Thurs PM CBC Trina

Time: 45 min
Plan: Legs, glutes, triceps, cardio, core, back, vacuum twists
What you Need:Mini band, dumbbells and water

W22-032-2-4-22 Fri AM BCE Trina 

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

W22-033-2-5-22 Sat AM HIIT Melissa 

Time: 45 min
Plan: Cardio Glutes, quads, hip flexors, shoulders, hamstrings, bi, pecs, traps, obliques & core
What you Need: Pillow or slam ball, DB Bi curl, row, OH press & progression, towel & water

W22-034-2-7-22 Mon AM BCE Melissa 

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

W22-035-2-8-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Triceps, biceps, back, legs, HIIT, core finisher
What you Need: Pillow, DB’s for bi’s & tri’s, mini band and water

W22-036-2-8-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 6 stations. Tabata timing, core, glutes, legs, shoulders, chest
What you Need: DB or MB for lunges, biceps, shuffles, swings, presses, mat and water

W22-037-2-9-22 Wed AM BCE Melissa

Time: 30min
Plan: Cardio, glutes, quads, hip flexors, shoulders, pecs, triceps, hamstrings, obliques and core
What you Need: MB for Progression, towel and water

W22-038-2-10-22 Thurs PM CBC Trina

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

W22-039-2-11-22 Fri AM BCE Trina 

Time: 30min
Plan: Boxing focus, upper and lower body, HIIT finisher
What you Need: Dumbbells, pillow or ball, mat and water

W22-040-2-12-22 Sat AM HIIT Shivaun 

Time: 45 min
Plan: Tabata Plus! 6 circuits. HIIT at the start and end of each CX. Full body workout: cardio, legs, triceps, chest.
What you Need: DB/mini band for OH press, chest press, skull crushers, swings and mat

W22-041-2-14-22 Mon AM BCE Melissa

Time: 30 min
Plan: Cardio Glutes, quads, calves, hip flexors, shoulders, pecs, triceps, hamstrings, obliques & core
What you Need: DB for DL & row, towel & water

W22-042-2-15-22 Tues AM Mama Express Trina

Time: 30 min
Plan: max Tabata, legs, glutes, tri’s, abs
What you Need: Light DB’s, mini band, optional skipping rope and water

W22-043-2-15-22 Tues PM CBC Shivaun

Time:  45 min
Plan: 3 circuits of AMRAP: Cardio, glutes, back, arms, finish with a core circuit
What you Need: Mini band; weights for swings, rows, OH press; mat and water

W22-044-2-16-22 Wed AM BCE Melissa 

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

W22-045-2-17-22 Thurs PM CBC Melissa 

Time: 45 min
Plan: Glutes, quads, hip flexors, biceps, shoulders, hamstrings, obliques, core and cardio
What you Need: med/heavy DB for Biceps, OH press + Progression & light DB for Punches, towel & water

W22-0462-22-22 Tues AM Mama Express 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

W22-047-2-22-22  Tues PM CBC Shivaun

Time: 45 mins
Plan: 4 CX’s: 30 secs on/10 off, 10 rounds.  Legs, shoulders, calves, back.
What you Need: DB for shoulder press, biceps, rows and to add weight to squats (optional); mat; water.

W22-048-2-23-22 Wed AM BCE Melissa

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

W22-049-2-24-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Glutes, quads, hip flexors, traps, shoulders, pecs, calves, back, core & Cardio
What you Need: DB for OH press & Rows, Light DB for punch progression, towel & water

W22-050-2-25-22 Fri AM BCE Trina

Time: 30 min
Plan: Arms, back, legs, core
What you Need: DB’s, MB, pillow or ball for slams, optional bench for plank and water

W22-051-2-26-22 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, wall sit, rags optional and water

W22-052-2-28-22 Mon AM BCE Melissa

Time: 30 min
Plan: Glutes, quads, hip flexors, shoulders, pecs, core, cardio
What you Need: MB for Progression, towel & water

W22-053-3-1-22 Mama Express Tues AM Trina

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

W22-054-3-1-22 CBC Tues PM Shivaun

Time: 45 min
Plan:  3 circuits, 35 on/12 off, 3 exercises, 3x.  Legs, back, shoulders, core.
What you Need:  DB for press, rows, swings, chops.  Pillow, mat, water.

W22-055-3-2-22 BCE Wed AM Melissa

Time: 30 min
Plan: chest, back, shoulders, glutes, quads, calves, core, cardio
What you Need: light DB for punches, heavy DB or MB for progression & water

W22-056-3-3-22 Thurs PM CBC Trina 

Time: 45 min
Plan:  Legs, core, ABS, arms, obliques 30 min strength/HIIT circuit *EMOM option every min on the min
What You Need:  Pillow, DB’s for triceps /axe chop, optional: bench to elevate plank blast off and water

 W22-057-3-4-22 Fri AM BCE Trina

Time: 30 min
Plan: Total body, heavy focus core, calves, legs, arms, boxing
What I need: MB, heavy DB’s for calf raise, light DB’s shoulders/punches/buddy rows and water

W22-058-3-5-22-Sat AM HIIT Trina

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

W22-059-3-7-22 Mon AM BCE Melissa

Time: 30 min
Plan: Obliques, shoulders, glutes, quads, calves, core & cardio
What you Need: light DB for punches, heavy DB or MB for Progression & water

W22-060-3-8-22 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 pistol squats, dumbbells optional and water

W22-061-3-8-22 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: DB’s for OH press, biceps, flys, squats, halos, lunges; mini band for triceps and water

W22-062-3-9-22 Wed AM BCE Melissa

Time: 30 min
Plan: Glutes, hip flexors, quads, calves, shoulders, back, chest, core, cardio
What you Need: DB for Progression, water & towel

W22-063-3-10-22 Thurs PM CBC Melissa

Time: 45min
Plan: Cardio, glutes, obliques, biceps, traps, back and core
What you Need: DB or MB for Progression & water

W22-064-3-11-22 Fri AM BCE Trina

Time: 30 min
Plan: Legs, battle rope/FB run HIIT, ABS and glutes, vacuum twists
What you Need: Mini band, dumbbells for battle ropes / lunge to swing and water

W22-065-3-12-22 Sat AM HIIT Melissa

Time: 45 min
Plan: Cardio, Quads, Glutes, obliques, Biceps, Shoulders, Back, & core
What you Need: DB for biceps, rows, chops & Progression, water & sweat towel

W22-066-3-19-22 Sat AM HIIT Melissa

Time: 45 min
Plan: Shoulder, Glutes, hip flexors, Obliques, quads, calves, back, chest, core, cardio
What you Need: DB for upper body, Core & progression, water, towel

W22-067-3-21-22 Mon AM BCE Melissa 

Time: 30 min
Plan: Cardio, glutes, quads, hip flexors, hamstrings, pectoralis major & core
What you Need: DB for squat / pull, lat raise, towel & water

W22-068-3-22-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Upper body, triceps, biceps, back, single leg glutes, abs
What you Need: DB for bi’s & tri’s, mini band and water

W22-069-3-22-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 2 pyramids, 4 exercises each: 1x cardio/body weight, 1x cardio/strength.  30 secs each exercise, 12 secs rest, building on each time.  Then in reverse.  Legs, biceps, chest, back.
What you Need: DB’s for swings, biceps, OH press, rows and water

W22-070-3-23-22 Wed AM BCE Melissa

Time: 30 min
Plan: Tabata, lower body, lat raise, bi curl
What you Need: DB’s for progression, optional mini band and water

W22-071-3-24-22 CBC Thurs PM Trina

Time: 45 min
Plan: Steady cardio, abs, glutes, back, triceps, 1 Tabata max, core finisher
What you Need: Mini band, DB’s swings /battle ropes, pillow, mat and water

W22-072-3-25-22 Fri AM BCE

Time: 30 min
Plan: Boxing, legs, arms, Tabata max, glutes, abs
What you Need: Mini or resistance band, DB’s for swing, axe chop, DL and water

W22-073-3-26-22 Sat AM HIIT Shivaun

Time: 45 min
Plan: 5 stations. 30:10 x 5 rounds. 45 sec HIIT / 1 min rest Lots of legs! Biceps, hips, quads and cardio
What you Need:  DBs or min iband for OH press, triceps, curtseys, biceps, mat, water

W22-074-3-28-22 Mon AM BCE Melissa

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

W22-075-3-29-22 Tues AM Mama Express Trina

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

W22-076-3-29-22 Tues PM CBC Shivaun

Time: 45 mins
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 and water

W22-077-3-30-22 Wed AM BCE Melissa

Time: 30 min
Plan: Core, quads, glutes, shoulders, back & cardio
What you Need: Optional DB for progression, water and towel

W22-078-3-31-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Glutes, quads, calves, back, shoulder, & core
What you Need: Light & heavy DB for progression, towel and  water

W22-080-4-2-22 Sat AM HIIT Trina 

Time: 45 min
Plan: Shoulders, core, triceps, back, 5 strength and 1x HIIT x 3 rounds with core finisher
What you Need: 5 lb DB’s, DB’s for overhead press, heavier DB,  *option mini band and stability ball, water

W22-081-4-4-22 Mon AM BCE Melissa

Time: 30 min
Plan: cardio, glutes, quads, core, shoulders
What you Need: DB for progression on squats, touch down pulls, glute bridge&/OR MB for progression on MT, skaters, squat jumps, glute bridge & towel & water

W22-082-4-5-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Glutes, biceps, triceps, obliques, abs, 4 min HIIT
What you Need: Pillow, mini band, optional DB’s light to heavy and water

W22-083-4-5-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 3 circuits, 3 exercises each. Mix of cardio and strength. Full body workout.  30 secs on/12 secs off.
What you Need: Mini band, DB for squats, lunge, triceps, biceps, shoulder press/flys, mat and water

W22-084-4-6-22 Wed AM BCE Melissa

Time: 30 min
Plan: Chest, back, obliques, glutes, quads, core and cardio
What you Need: DB (light & med), mini band, towel and water

W22-085-4-7-22 Thurs PM CBC Trina 

Time: 45 min
Plan: Single leg training, total body, HIIT, 5 min HIIT finisher, core
What You Need: Scarf, min OR resistance band, bench OR chair for single leg squats, optional DB

W22-087-4-9-22 Sat AM HIIT Melissa

Time: 45 min
Plan: cardio, glutes, core, bi, tri, back, shoulder, & core
What you Need: DB for biceps, row, tri extensions, MB for progression on squat, curtsy, towel and water

W22-088-4-11-22 Mon AM BCE Melissa

Time: 30 min
Plan: cardio, quads, glutes, core, bi, tri, back, shoulder, & core
What you Need: DB or MB for squats, kick backs progression, towel and water

W22-089-4-12-22 Tues AM Mama Express Trina 

Time:  30 min
Plan: Strength focused, lots of back, arms, legs, core, glutes, lats
What you Need: Mini band, pillow , optional light dumbbells and water

W22-090-4-12-22 Tues PM CBC Shivaun

Time: 45 min
Plan: 2 Tabata cardio circuits, then a strength circuit with 40on/15off.  Legs, glutes, arms, core.
What you Need:  DB or mini band for squats, deadlifts, biceps, triceps, rows

W22-091-4-13-22 Wed AM BCE Melissa

Time: 30 min
Plan: Obliques, quads, glutes, core, tri, back, shoulders and cardio
What you Need: DB or MB progression, towel and water

W22-092-4-14-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Upper body, core and glutes
What you Need: DB’s for Hammer curls, OH press, lat raise, shoulders & progression, towel and water

W22-093-4-19-22 Tues AM Mama Express Trina

Time: 30 min
Plan: Tabata, legs, glutes, arms, abs, back
What you Need: Light DB’s, mini band, optional skipping rope and water

W22-094-4-19-22 Tues PM CBC Shivaun

Time: 45 mins
Plan: Cardio station, 3 EMOM strength CX’s Full body workout with focus on biceps and squats.
What you Need: DB or mini band for lunges, biceps, deadlifts, shoulder/chest press, triceps, mat and water

W22-095-4-20-22 Wed AM BCE Melissa 

Time: 30 min
Plan: Upper and lower body, core and cardio
What you Need: Pillow or DB for bicep curls, DL, slams & progression, towel and water

W22-096-4-21-22 Thurs PM CBC Trina

Time: 45 min
Plan: EMOM every min on the min, boxing, legs, glutes, hamstrings, arms,
What you Need: Pillow, mini band, DB’s optional, mat and water

W22-097-4-14-22 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

W22-098-4-23-22 Sat 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 & water

W22-099-4-25-22 Mon AM BCE Melissa

Time: 30 min
Plan: Lower body, chest, core, cardio
What you Need: Pillow or DB for chest press and progression, towel and water

W22-100-4-26-22 Tues AM Mama Express Trina

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

W22-100-4-26-22 Tues AM Mama Express Trina

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

W22-101-4-26-22 Tues PM CBC Trina

Time:  45 min
Plan: Tri’s, bi’s, legs, lats, glutes, abs,  3 min HIIT CX’s
What you Need: DB’s for bi’s, tri’s, mini band and water

W22-102-4-27-22 Wed AM BCE Melissa

Time:  45 min
Plan: Tri’s, bi’s, legs, lats, glutes, abs,  3 min HIIT CX’s
What you Need: DB’s for bi’s, tri’s, mini band and water

W22-103-4-28-22 Thurs PM CBC Melissa

Time: 45 min
Plan: Cardio, Glutes, calves, shoulder, tri, back, core
What you Need: DB for DL, Row, OH press Tri ext. & progression, towel & water

W22-104-4-29-22 Fri AM BCE Trina

Time: 30 min
Plan: Arms, core, cardio, glutes, legs, boxing
What you Need: Light DB’s 5-8 lbs for arms, mini band and water

W22-105-4-30-22 Sat AM HIIT Melissa

Time: 45 min
Plan: Arms, core, cardio, glutes, legs, boxing
What you Need: Light DB’s 5-8 lbs for arms, mini band and water

Workouts on Demand Body Weight Only

W22-021 Tues AM Mama Express 1-25-22

Time: 30 min
Plan: Triceps, ABS, arms, rotator cuff muscles, vacuum twists, lats, glutes
What you Need: Mini band, optional light DB’s and water

W22-079-4-1-22 Fri AM BCE Trina

Time: 30 min
Plan: Arms, back, legs, core, vacuum twists
What you Need: Body weight only, optional mini band, pillow or ball for slams, dumbbells if more progressed and water
I did the entire class with a pillow and scarf

W22-086-4-8-22 Fri AM BCE Trina 

Time: 30 min
Plan: “glutes on fire“, 30 sec strength, 60 sec cardio, hamstrings, abs, back
What you Need: Ball or pillow, mini band 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!

Join Our Private Facebook Group

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