DailyFit December 3

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: 2 Sets ||  10-12  Repetitions || Rest 15 - 20 seconds between activities and 2 minutes after each giant set: 

1.  Lunge Walk
2.  Australian Pullup/Inverted Row (use TRX if possible)

3.  Dynamic Plank

4.  Flat Jacks

Activity B: 2 Sets ||  10-12  Repetitions || Rest 15 - 20 seconds between activities and 2 minutes after each giant set:  

1.  Dumbbell Deadlift

2.  Incline Dumbell Chest Press

3.  Rotational Cable Chop

4.  12-Inch Step Ups

Activity C: 1 Set - Sprints.  Choose your favorite cardiovascular machine and follow the protocol below:

1.  20 second sprint followed by 10 second rest, repeat 8 times.  

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.  Hanging Leg Raise*

*Make sure to tilt your pelvis forward at the top of each movement.  Otherwise, this great abdominal movements turns into a great hip flexor movement.  

Activity B: 1 set - 10...9...8...7...6...5...4..3...2...1 - EMOTM*

1.  Dumbbell Dead Lift

2.  Stability Ball Pushups

Every minute on the minute:

Activity C: 1 set - 10...9...8...7...6...5...4..3...2...1 - EMOTM

1. Dumbbell Goblet Squat

2. TRX Australian Pullup / Inverted Row

Activity D:  5 Sets

1.  Battling Ropes - 30s

2.  Box Jumps - 30s

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 :  Dumbbell Side Swing
Hearts : Incline Power Pushups
Spades : Squat + Shrug
Clover : Mountain Climbers