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).

If these workouts are taking you longer than 60 minutes you’re either talking too much, staring at yourself in the mirror too long, or moving too slowly. 

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.  BOSU Squat Thrust with Overhead Raise
2.  Plank to Pushup Position

Activity B: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds
1.  Hyperextension
2.  Incline Dumbbell Chest Press

Activity C: 3 Sets || 10 - 15 Repetitions || Rest 90 seconds
1.  Lunge Walk + Torso Twist
2.  Assisted Neutral Grip (palms facing each other) Chin Up

Activity D (Optional): 2 Sets ||

1.  Biceps Curls - 10 Repetitions
2.  Triceps Extensions - 10 Repetitions
3.  Dumbbell Farmers Walk - 15 Seconds
4.  10lb Overhead Waiters Walk - 15 Seconds

Static Stretch





Advanced

Activity A: 4 Sets || Rest  2 minutes
1.  Kettlebell Snatch  - 8 to 10 Repetitions/side
2.  Kettlebell Windmill - 10 - 15 Repetitions/side

Activity B: 3 Sets ||  10 - 12  Repetitions || Rest 2 minutes
1.  Barbell Squat
2.  Lunge Jump (5 Repetitions)
3.  Decline Pushups

Activity C:  3 Sets || 15-18  Repetitions || Rest 1 minute

1.  Hyper extensions
2.  1-Arm Bench row

Activity D: Battling Ropes - 8 Rounds - 20 seconds “on” || 10 seconds “off”
1. Alternating Vertical
2. Double Vertical
3. Alternative Horizontal
4. Double Horizontal

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 : Pushups
Hearts : X-Jacks
Spades : Prisoner Squats
Clover : Mountain Climbers