Daily Fit November 26th

DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have provided routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  Even the best trained athletes injure themselves.  If you don't know what you're doing, ask someone who looks like they do --and  it just so happens that the trainers at Fit2You know what they're doing.  

Email us: Info@fit2youfitness.com, we're here to help.

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: 3 Sets || 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Goblet Squats
2.  Bent-Over Dumbbell Row

3.  Squat Jumps

4.  Flutter Kicks 

Activity B: 3 Sets 10 - 12 Repetitions  || 45 - 60 seconds rest
1.  Dumbbell Swing
2.  Pushups

3.  Traveling Lunges

4.  Bird Dogs 

Activity C:(Optional): 3 sets || 60 seconds  || 45 - 60 seconds rest

1.  Dumbbell Biceps Curl
2.  Cable Triceps Pressdown

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.  Double Kettlebell Snatch
2.  Hanging Leg Raise

Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.

1.  Barbell Front Squat*
2.  Chin Ups  -- Rest 30 seconds

3.  Medicine Ball Slams

Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest

1. Bulgarian Split Squats

2. Spiderman Pushups

Activity D (Optional):

1.  VersaClimber or Ergometer Sprints:  20s/10s repeat 8 times (4 minutes)

Foam Roller

*Drop Set:  On the final set, drop the weight by 20% and perform 2-4 more reps.

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:  Burpees
Hearts: Pushups
Spades: Alternating Bentover Dumbbell Row
Clover: Step-ups (per leg)