Session #1 Jan 4 to Apr 30, 2022
Live Classes on Demand
30-45 minute Workouts
Welcome Champ

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*New Live Member Group Accountability Coaching
2022 Equipment Replay Workouts
Stretch Flex Fit Active Recovery Videos
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
- Thursday, January 6 from 7-7:30pm
- Saturday, February 5 from 9:45am-10:15am
- Saturday, March 5 from 9:45am-10:15am
- 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?
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
What you need: Pen, paper an open to change attitude
#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.
- 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
W22-001 CBC Tues PM Shivaun 1-4-22
W22-002 BCE Wed AM Melissa 1-5-22
W22-003 CBC Thurs PM Trina 1-6-22
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
W22-008 Tues PM CBC Shivaun 1-11-22
W22-009 Wed AM BCE Melissa 1-12-22
W22-010 Thurs PM CBC Melissa 1-13-22
W22-011 Fri AM BCE 1-14-21 Trina
W22-012 Sat AM HIIT 1-15-21 Trina
W22-013 Mon AM BCE Melissa 1-17-22
W22-014 Tues AM Mama Express Trina 1-18-22
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
W22-017 Thurs PM CBC Trina 1-20-22
W22-018 Fri AM BCE Trina 1-21-22
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
W22-023 Wed AM BCE Melissa 1-26-22
W22-024-1-27-22 Thurs PM CBC Melissa
W22-025-1-28-22 Fri AM BCE Trina
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
W22-028-2-1-22 Tues AM Mama Express Trina
W22-029-2-1-22 Tues PM CBC Shivaun
W22-030-2-2-22 Wed AM BCE Melissa
W22-031-2-3-22 Thurs PM CBC Trina
W22-032-2-4-22 Fri AM BCE Trina
W22-033-2-5-22 Sat AM HIIT Melissa
W22-034-2-7-22 Mon AM BCE Melissa
W22-035-2-8-22 Tues AM Mama Express Trina
W22-036-2-8-22 Tues PM CBC Shivaun
Plan: 6 stations. Tabata timing, core, glutes, legs, shoulders, chest
W22-037-2-9-22 Wed AM BCE Melissa
W22-038-2-10-22 Thurs PM CBC Trina
W22-039-2-11-22 Fri AM BCE Trina
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
W22-042-2-15-22 Tues AM Mama Express Trina
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
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
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
W22-051-2-26-22 Sat AM HIIT Camp Trina
W22-052-2-28-22 Mon AM BCE Melissa
W22-053-3-1-22 Mama Express Tues AM Trina
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
W22-057-3-4-22 Fri AM BCE Trina
W22-058-3-5-22-Sat AM HIIT Trina
W22-059-3-7-22 Mon AM BCE Melissa
W22-060-3-8-22 Tues AM Mama Express Trina
W22-061-3-8-22 Tues PM CBC Shivaun
W22-062-3-9-22 Wed AM BCE Melissa
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
W22-065-3-12-22 Sat AM HIIT Melissa
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
W22-068-3-22-22 Tues AM Mama Express Trina
W22-069-3-22-22 Tues PM CBC Shivaun
W22-070-3-23-22 Wed AM BCE Melissa
W22-071-3-24-22 CBC Thurs PM Trina
W22-072-3-25-22 Fri AM BCE
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
W22-075-3-29-22 Tues AM Mama Express Trina
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
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
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
W22-085-4-7-22 Thurs PM CBC Trina
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
W22-090-4-12-22 Tues PM CBC Shivaun
W22-091-4-13-22 Wed AM BCE Melissa
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
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
W22-097-4-14-22 Fri AM BCE Trina
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
W22-100-4-26-22 Tues AM Mama Express Trina
W22-101-4-26-22 Tues PM CBC Trina
W22-102-4-27-22 Wed AM BCE Melissa
W22-103-4-28-22 Thurs PM CBC Melissa
W22-104-4-29-22 Fri AM BCE Trina
W22-105-4-30-22 Sat AM HIIT Melissa
Workouts on Demand Body Weight Only
W22-021 Tues AM Mama Express 1-25-22
W22-079-4-1-22 Fri AM BCE Trina
I did the entire class with a pillow and scarf
W22-086-4-8-22 Fri AM BCE Trina
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!