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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: 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
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
Activity C:(Optional): 3 sets || 60 seconds || 45 - 60 seconds rest
1. Dumbbell Biceps Curl
2. Cable Triceps Pressdown
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
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
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)
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.
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)