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 ||  10-20  Repetitions || Rest  2 minutes

1.  2 Hand Kettlebell Swing
2.  Mountain Climbers (15 - 20 repetitions) 

Activity B: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds

1.  Dumbell Squat
2.  Cable Row

Activity C: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds

1.  Stability Ball Leg Curl
2.  Stability Ball Chest Press

Activity D (Optional):  1 Set || 10 Repetitions 

1.  Jumping Jacks
2.  Flat Jacks
3.  Squat Jumps
4.  Squat Thrusts

Static Stretch

Advanced

Activity A: 4 Sets ||  3-5  Repetitions || Rest  2 minutes
1.  Power Clean

2   Static Cable Rope Raise (15 repetitions per side)

Activity B: 3 Sets ||  6- 10  Repetitions || Rest 2 minutes

1.  Dumbbell Stiff Legged Deadlift
2.  Squat Jump
3.  Incline Dumbbell Chest Press*

Activity C:  3 Sets || 10 - 12 Repetitions || Rest 1 minute

1.  Barbell Front Squat*
2.  Power Pushup ( 6 - 10 Repetitions)
3.  Chin-Up*

*2 Count Pause

Activity D: Loaded Carries - 1 "up and back"

 

1.  Hex Bar Farmer's Walk

2.  Overhead Waiter's Walk.  

Foam Roller

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 :  Kettlbell or Dumbbell Swing
Hearts : Squat Jumps
Spades : Flat Jacks
Clover : Renegade Rows (without weight)