DailyFit November 19

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 Incline Pushups

Activity A: 3 Sets || 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Squat + Shoulder Press
2.  Plank (30 - 60s)

Activity B: 3 Sets 15 - 18 Repetitions  || 45 - 60 seconds rest
1.  Dumbbell Stiff Legged Deadlift
2.  Neutral Grip Pull-Downs (Alternate: Neutral grip chinups)

Activity C: 3 Sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Goblet Squat
2.  Pushups (Alternate: Dumbbell chest press)

Activity D (Optional): 3 sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Biceps Curl

2.  Overhead Dumbbell Triceps Extension

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 || 5 Repetitions || 60 - 90 seconds rest

1.  Push Press
2.  Kettlebell Windmill

Activity B: 3 Sets || 6 - 8 Repetitions || 90 seconds rest after exercise 3.

1.  Deadlift
2.  Pushups  -- Rest 30 seconds

3.  Squat Thrusts

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

1. Single Arm Dumbbell Bench Row
2. Box Jumps

Activity D (Optional): 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Biceps Barbell Curls
2.  EZ Bar French Press

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.

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: Flat Jacks
Spades: Pushups
Clover: Bentover Row