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Below you'll find two workouts - Beginner/Intermediate and Advanced. Don't be cocky...choose properly!
Also...NOTE THE NEW WORKOUT OPTION! In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).
Note: These workouts shouldn't take more than 60 minutes.
Beginner/Intermediate
Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups
Activity A: 5 Sets || 15 - 18 Repetitions || Rest 15 - 20 seconds between activities and 2 - 4 minutes after each circuit.
1. Dumbbell Squats
2. Assisted Chin Up
3. Mountain Climbers
4. Dumbbell Straight Leg Deadlift
5. Pushups
6. Jumping Jacks
7. Shoulder Presses
8. Squat Jumps
9. Flutter Kicks
10. Bench Hops
Static Stretch
Advanced
Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk
Activity A: 4 Sets || 3 Repetitions || 60 - 90 seconds rest
1. Push Jerk
2. Cable Rotational Chop
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Hex Bar (or Dumbbell) Deadlift
2. Incline Dumbbell Chest Press
Advanced
Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk
Activity A: 4 Sets || 3 Repetitions || 60 - 90 seconds rest
1. Push Jerk
2. Cable Rotational Chop
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Hex Bar (or Dumbbell) Deadlift
2. Incline Dumbbell Chest Press
3. Hanging Leg Raises with Pelvic Tilt
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Hyperextensions
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Hyperextensions
2. Narrow Grip Lat Pulldowns
Activity D (Optional):
1. Hex Bar Farmers Walk - 50 yards
1. Hex Bar Farmers Walk - 50 yards
2. Overhead Waiters Walk - 50 yards
Static Stretch.
FitDeck
FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time. FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.
FitDeck
FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and/or limited time. FitDeck is designed to combine intense total body resistance training and cardiovascular training; maximizing the time you do have to exercise.
Equipment: 1 full deck of playing cards, 2 dumbbells or kettlebells, or 1 barbell or sand bag.
Instructions: Each Suit is assigned an activity. As you flip through the deck the card number is the number of repetitions you perform of that Suit's activity (J is 11, Q is 12, K is 13, Ace is 1 or 14). For example, If the "diamond" activity is pushups, when you flip 10 of Diamonds, perform 10 pushups.
Take rests as needed, but no longer than 1 minute. Work up to completing an entire FitDeck without rest.
Diamond : Lunges
Hearts : Plank to Pushup
Spades : Renegade Rows
Clover : Flat Jacks