DailyFit November 13 2012

As you are aware, DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

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 Include Pushups

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

1.  Squat Thrust
2.  Bird Dogs

Activity B: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1.  Dumbbell Stiff Legged Deadlift
2.  Assisted Chin Ups

Activity C: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1.  Dumbbell Shrugs
2.  Shoulder Press

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: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Push Press
2.  Bent Leg L-Sit

Activity B: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Hex Bar Deadlift
2.  Incline Dumbbell Bench Press

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Australian Pull Ups
2. Cooks Hip Lift

Activity D:

1.  Bench Jumps

Static Stretch Routine

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and limited time.  FitDeck is designed to combine intense total body resistance training with cardiovascular training in an effort to maximize limited time.

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 perform repetitions of the same number on the card 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:  Pushups
Hearts: Bent Over Row
Spades: Flat Jacks
Clover: Prisoner Squats