DailyFit November 25

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.  Dumbbell Squat+Raise
2.  Jumping Jacks

Activity B: 3 Sets 10 - 12 Repetitions  || 45 - 60 seconds rest
1.  Stiff Legged Dumbbell Deadlift
2.  Lat Pull-downs

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

1.  Dumbbell Goblet Squat
2.  Incline Dumbbell Chest Press

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

1.  Mountain Climbers

2.  Flutter Kicks

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.  Hang Clean and PRess
2.  Cable Chop

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

1.  Romanian Deadlift*
2.  Bench Press*  -- Rest 30 seconds

3.  Power Pushups

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

1. Swiss Ball Hip Raise and Leg Curl

2.  Karworski Rows

Activity D (Optional):

1.  Battling Ropes - 20 seconds followed by 10 seconds of rest of each of the following

             a.  Alternating vertical

             b.  Alternating vertical

             c.  Alternating Horizontal

             d.  Alternating Horizontal

             e.  Reverse

             f.   Reverse

             g.  Double Side to Side

             h.  Double Side to Side 

Static Stretch

*Slow Negative:   to Slow the final repetition of each set lower the weight for between 15 and 30 seconds.

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:  Thrusters
Hearts: Squat Thrusts
Spades: Hop Squats
Clover: Dead-Row