DailyFit November 20

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.  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.  Cable Squat Row
2.  Mountain Climbers

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

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

1.  Laying Hip Lifts
2.  Seated Cable Row (Alternate: dumbbell bent over row)

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

1.  Squat Jumps

2.  Flat Jacks

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.  Kettlebell Swing
2.  Kettlebell Figure-8's

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

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

3.  Squat Jumps

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

1. Bulgarian Split Squat

2.  Power Pushups
 

Activity D (Optional): 50 yards (take as much rest as you need, but complete 50 yards)

1.  Farmers walks

Static Stretch

*Rest Pause:  After your final rep, rest 5 - 10 seconds, try for 2 more reps.  Rest 5 - 10 seconds, try 1 or 2 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:  Kettlebell or Dumbbell Swings
Hearts: Mountain Climbers
Spades: Prisoner Squats
Clover: Renegade Rows