Physical wellness is about more than just hitting the gym daily and clean eating. Total Body Wellness is actually much, much more...but today we're going to focus strictly on physical wellness.
Hours of commercial programming are filled with infomercials for P90X, the RACK, and Insanity workouts. These are 60 - 90 minute high intensity exercise programs. For some they work great, others they work terribly...but this isn't germane to the discussion. What I'm getting at is that the fitness industry is centered around high intensity, long duration, frequent exercise - which is great. But...there's more to it than just 60 - 90 minutes a day.
Physical wellness is more holistic, it's about taking a step back and looking at your entire physical life. It's about taking the stairs not the elevator, parking on the far end and walking, carrying your luggage not rolling it. Physical wellness isn't a task, it's a mindset.
When you need to speak with a coworker, do you get up and walk to their office? No? Start.
When you buy your groceries, do you carry them from the store rather than cart them to the car? No? Start.
Changing your mindset will change your wellness. Consider the typical lunch hour - perhaps eating a bagged lunch or eating out, reading the news, or chatting with co-workers...for an hour. It just doesn't take 60 minutes to eat a sandwich. Try this: Walk for 20 minutes, close your eyes (in your office or your car) for 20 minutes, and eat for 20 minutes. The perfect use of time. You're exercising, resting, and replenishing.
Altering your mindset is challenging so start easy. Make the decision to skip elevators and escalators, and to walk for 20 or 30 minutes at lunch. Set a reminder on your phone or in your calendar.
The little things will add up.
--Fit2You Fitness
"If you've got it, flaunt it. If you don't, get it with us."
Thursday, November 29, 2012
Wednesday, November 28, 2012
DailFit November 28
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: 5 Sets || 15 - 18 Repetitions || Rest 15 - 20 seconds between activities and 2 - 4 minutes after each circuit.
1. Dumbbell Squats
2. Assisted Chin Up
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 : Lunges
Hearts : Plank to Pushup
Spades : Renegade Rows
Clover : Flat Jacks
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: 5 Sets || 15 - 18 Repetitions || Rest 15 - 20 seconds between activities and 2 - 4 minutes after each circuit.
1. Dumbbell Squats
2. Assisted Chin Up
3. Mountain Climbers
4. Dumbbell Straight Leg Deadlift
5. Pushups
6. Jumping Jacks
7. Shoulder Presses
8. Squat Jumps
9. Flutter Kicks
10. Bench Hops
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. Push Jerk
2. Cable Rotational Chop
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Hex Bar (or Dumbbell) Deadlift
2. Incline Dumbbell Chest Press
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. Push Jerk
2. Cable Rotational Chop
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Hex Bar (or Dumbbell) Deadlift
2. Incline Dumbbell Chest Press
3. Hanging Leg Raises with Pelvic Tilt
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Hyperextensions
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Hyperextensions
2. Narrow Grip Lat Pulldowns
Activity D (Optional):
1. Hex Bar Farmers Walk - 50 yards
1. Hex Bar Farmers Walk - 50 yards
2. Overhead Waiters Walk - 50 yards
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.
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 : Lunges
Hearts : Plank to Pushup
Spades : Renegade Rows
Clover : Flat Jacks
Monday, November 26, 2012
Sweating in the Gym? Thirsty? Drink this...
WATER!!
The other day, between training sessions, I watch as a steady stream of exercisers paraded past the front desk; most of them purchasing one sport drink or another. Often Gatorade, Powerade, or Propel. I was astonished to see sports drinks sold 2 to 1 over water!
The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.
First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you.. Sugar the HUGE enemy in the fight to lose weight, and maintain a healthy weight. Sugar substitutes have a whole other set of problems.
Humans are addicted to sugar. It goes back to caveman days when sugar was in short supply. When we found it, we ate as much as we could. This need is now engrained in our DNA. Now imagine a nicotine addicted cigarette smoker. Give him a cigarette with no nicotine, he'll smoke one, then another, then another all in an effort to satisfy the craving; which has now futher compounded itself.
So, when our mouths taste "sweet" our body prepares for a calorie load to follow. When we don't get that calorie load, we drink more soda, and more soda...which leads to us EATING! Artificial sweetner is bad stuff.
Going on, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.
I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.
The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss or maintenance more challenging.
So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar and without any calories.
Now I'm sure people will argue this point, and that's fine. Please feel free to email us: Info@fit2youfitness.com.
As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!
The other day, between training sessions, I watch as a steady stream of exercisers paraded past the front desk; most of them purchasing one sport drink or another. Often Gatorade, Powerade, or Propel. I was astonished to see sports drinks sold 2 to 1 over water!
The desire to consume a beverage like this is likely fueled by smart marketing, and savvy advertising - the average recreational exerciser is making a mistake by drinking these; for several reasons.
First, these drinks are often laden with sugar, or sugar substitutes. Both of which are equally bad for you.. Sugar the HUGE enemy in the fight to lose weight, and maintain a healthy weight. Sugar substitutes have a whole other set of problems.
Humans are addicted to sugar. It goes back to caveman days when sugar was in short supply. When we found it, we ate as much as we could. This need is now engrained in our DNA. Now imagine a nicotine addicted cigarette smoker. Give him a cigarette with no nicotine, he'll smoke one, then another, then another all in an effort to satisfy the craving; which has now futher compounded itself.
So, when our mouths taste "sweet" our body prepares for a calorie load to follow. When we don't get that calorie load, we drink more soda, and more soda...which leads to us EATING! Artificial sweetner is bad stuff.
Going on, many sports drinks have sodium in them. This added sodium is actually there for a good reason: It induces thirst, so you drink more water. However, few actually drink water - they simply reach for another Gatorade.
I'm sure this all sound confusing...so let me explain. Sports drinks are designed for athletes exerting themselves at an extremely high level. These drinks include sugar for fast energy, sodium to induce thirst (and thus more water consumption for hydration), and electrolytes. The electrolytes are there to replace what is lost through sweat.
The issue with recreational exercisers drinking these sports drinks is that many simply don't exert themselves at a level necessary for a sports drink. The sugar only adds calories, making weight loss or maintenance more challenging.
So? What should you drink? Water. And for those of you who insist on replacing lost electrolytes, there are electrolyte enhanced waters (Smartwater). These enhanced waters give you the hydration benefits of the sports drink without any sugar and without any calories.
Now I'm sure people will argue this point, and that's fine. Please feel free to email us: Info@fit2youfitness.com.
As always - If you've got it, flaunt it. If you don't, get it with us! Now get up, get out, and get fit!
Daily Fit November 26th
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. Goblet Squats
2. Bent-Over Dumbbell Row
Foam Roller
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: Pushups
Spades: Alternating Bentover Dumbbell Row
Clover: Step-ups (per leg)
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. Goblet Squats
2. Bent-Over Dumbbell Row
3. Squat Jumps
4. Flutter Kicks
Activity B: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1. Dumbbell Swing
2. Pushups
Activity B: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1. Dumbbell Swing
2. Pushups
3. Traveling Lunges
4. Bird Dogs
Activity C:(Optional): 3 sets || 60 seconds || 45 - 60 seconds rest
Activity C:(Optional): 3 sets || 60 seconds || 45 - 60 seconds rest
1. Dumbbell Biceps Curl
2. Cable Triceps Pressdown
2. Cable Triceps Pressdown
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. Double Kettlebell Snatch
2. Hanging Leg Raise
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Barbell Front Squat*
2. Chin Ups -- Rest 30 seconds
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. Double Kettlebell Snatch
2. Hanging Leg Raise
Activity B: 3 Sets || 10 - 12 Repetitions || 90 seconds rest after exercise 3.
1. Barbell Front Squat*
2. Chin Ups -- Rest 30 seconds
3. Medicine Ball Slams
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Bulgarian Split Squats
Activity C: 3 Sets ||10 - 12 Repetitions || 60 seconds rest
1. Bulgarian Split Squats
2. Spiderman Pushups
Activity D (Optional):
1. VersaClimber or Ergometer Sprints: 20s/10s repeat 8 times (4 minutes)
1. VersaClimber or Ergometer Sprints: 20s/10s repeat 8 times (4 minutes)
Foam Roller
*Drop Set: On the final set, drop the weight by 20% and perform 2-4 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.
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: Pushups
Spades: Alternating Bentover Dumbbell Row
Clover: Step-ups (per leg)
Sunday, November 25, 2012
A little holiday weight gain...
Here we are again, the holiday season has begun. Even the most die-hard fitness nut will encounter some trouble avoiding the cookies, cakes, alcohol, and big family meals...and that's ok. These things are nearly impossible to avoid. But with a little preparation you can survive with limited, if any, weight gain.
1. Maintain your diet:
During the week, working a normal schedule, it's much easier for us to stick to our diets and exercise regularly. On days off, when we know a big meal awaits us, this is much more difficult.
To combat this, try to avoid sleeping in. Rise at your usual time (you can nap later), have your breakfast, and start your day. Eat your usual meals, at your usual times. By eating normally, you'll avoid your body's devolution into "starvation mode". Often, when in starvation mode your body is simply so hungry, when you finally do eat, you'll stuff yourself. The problem? Your stomach takes some time to tell the brain it's full. In other words - you'll eat far more than you really need, and when your brain finally gets the message that you've eaten enough, you've probably over eaten.
Going to dinner with an already satisfied belly will prevent excessive over eating later in the day.
2. Drink tea:
Or any warm liquid really. Warm liquids create a sense of satiety. Before dinner, drink a cup of tea, coffee, or even warm water. While this won't eliminate your appetite, increasing satiety will prevent excess consumption during the meal.
3. Stand away from the buffet table:
Sure, this sounds stupid-simple. But consider how easy it is to grab the extra meatball, cheese cube, or cupcake if it's within arms reach. Stand 10 or 15 paces away. It's not far, but the mere exertion associated with the walk may give you pause to decide if you really want that extra morsel.
4. Choose alcohol wisely:
Vodka and tonic? Try vodka on the rocks with a splash of tonic. You just saved 55 calories.
Beer? Try a pilsner or lager over heavier stouts.
Wine? New research suggests white and red have the same health effects, so choose either. But...if possible, choose a smaller glass. Smaller glass = smaller portion - again, you'll need to keep going back for more, giving your the same pause as when you need to walk to the buffet table.
5. Pick a small plate:
This suggestion is heavily supported by well documented studies. If you choose a smaller plate, you'll eat less food. It's not really because you can fit less food on the smaller plate, rather it's because you can fit more food on the larger plate.
Participants of these studies routinely packed the food on the larger plate, even if they didn't want it. Most participants with the "large" plate reported higher instances of symptoms of over-eating (feeling full, bloat, heart burn, etc.) while the smaller plate group didn't. It's important to note, the participants were not limited in the amount of food they could eat...unlimited trips. The participants could eat as much as they want, but those with the smaller plate chose to make fewer trips to the buffet, and thus ate fewer calories.
Bottom line: Small plate = small portion.
6. Eat proteins:
Pile up on ham or turkey, even meatballs, and vegetables. Avoid stuffing and sweets. Remember, sugar (not fat) is the enemy. Filling up on relatively healthier options can make a big dent in the long run.
7. Indulge a bit:
If you're a healty eater and a regular exerciser who spends the year at a healthy weight, indulge a bit. It's only several weeks out of the year. Don't go crazy, but the 2 or 3 pounds you may gain will fall off again.
For more tips and tricks, as well as expert guidance contact Fit2You at info@fit2youfitness.com.
1. Maintain your diet:
During the week, working a normal schedule, it's much easier for us to stick to our diets and exercise regularly. On days off, when we know a big meal awaits us, this is much more difficult.
To combat this, try to avoid sleeping in. Rise at your usual time (you can nap later), have your breakfast, and start your day. Eat your usual meals, at your usual times. By eating normally, you'll avoid your body's devolution into "starvation mode". Often, when in starvation mode your body is simply so hungry, when you finally do eat, you'll stuff yourself. The problem? Your stomach takes some time to tell the brain it's full. In other words - you'll eat far more than you really need, and when your brain finally gets the message that you've eaten enough, you've probably over eaten.
Going to dinner with an already satisfied belly will prevent excessive over eating later in the day.
2. Drink tea:
Or any warm liquid really. Warm liquids create a sense of satiety. Before dinner, drink a cup of tea, coffee, or even warm water. While this won't eliminate your appetite, increasing satiety will prevent excess consumption during the meal.
3. Stand away from the buffet table:
Sure, this sounds stupid-simple. But consider how easy it is to grab the extra meatball, cheese cube, or cupcake if it's within arms reach. Stand 10 or 15 paces away. It's not far, but the mere exertion associated with the walk may give you pause to decide if you really want that extra morsel.
4. Choose alcohol wisely:
Vodka and tonic? Try vodka on the rocks with a splash of tonic. You just saved 55 calories.
Beer? Try a pilsner or lager over heavier stouts.
Wine? New research suggests white and red have the same health effects, so choose either. But...if possible, choose a smaller glass. Smaller glass = smaller portion - again, you'll need to keep going back for more, giving your the same pause as when you need to walk to the buffet table.
5. Pick a small plate:
This suggestion is heavily supported by well documented studies. If you choose a smaller plate, you'll eat less food. It's not really because you can fit less food on the smaller plate, rather it's because you can fit more food on the larger plate.
Participants of these studies routinely packed the food on the larger plate, even if they didn't want it. Most participants with the "large" plate reported higher instances of symptoms of over-eating (feeling full, bloat, heart burn, etc.) while the smaller plate group didn't. It's important to note, the participants were not limited in the amount of food they could eat...unlimited trips. The participants could eat as much as they want, but those with the smaller plate chose to make fewer trips to the buffet, and thus ate fewer calories.
Bottom line: Small plate = small portion.
6. Eat proteins:
Pile up on ham or turkey, even meatballs, and vegetables. Avoid stuffing and sweets. Remember, sugar (not fat) is the enemy. Filling up on relatively healthier options can make a big dent in the long run.
7. Indulge a bit:
If you're a healty eater and a regular exerciser who spends the year at a healthy weight, indulge a bit. It's only several weeks out of the year. Don't go crazy, but the 2 or 3 pounds you may gain will fall off again.
For more tips and tricks, as well as expert guidance contact Fit2You at info@fit2youfitness.com.
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
Static Stretch
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
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
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
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
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
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.
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
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