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
Tuesday, December 18, 2012
Coffee or Cookies?
A news website published today a list of the worst holiday drinks - it included the usual suspects of Hot Chocolate and Peppermint Mocha’s. This got me thinking about the fundamental misunderstanding of appropriate macro-nutrient allocation...put simply how much fat, carbs and protein should one eat in a day?
This is not an easy question as the answer depends on so many individual variables; such as activity level, health factors, allergies, and personal goals. However, the one unequivocal, blanket statement that applies to virtually every one (with limited exception) is avoid sugar. Sugary drinks and foods are contributing to our collective waistline at a far greater rate than any other nutrient.
Avoiding sugar is difficult most of the time for a number of reasons. Traditionally, “reduced fat” & “fat free” foods have added sugar to make up for the lack of flavor from the reduction in fat. Further, sugar lurks where you may not expect it. Breads, peanut butter, canned fruit, dried fruit, cereals, instant oatmeal...nearly all have added sugar!
With the holidays we are all inundated with cookies, cakes, pies and other delicious treats. These treats include seasonal beverages from Dunkin Donuts, McDonalds, and Starbucks. What may shock you is that these seasonal drinks almost always have more fat, calories, and sugar than the cookies, cakes, pies, and other delicious treats.
Consider the Venti Starbucks Peppermint White Chocolate Mocha with whole milk and whipped cream: 700 calories, 27 grams of fat, 95 grams of sugar – roughly equal to the calories and fat in SEVEN Oreo cookies and the sugar in about 11! Oreos are also officially the unhealthiest cookie (for more reasons than I have time to write).
It’s nearly impossible to avoid sugar this time of year, I’ll concede that point. For the most disciplined it can be hard to walk past the plate of cookies, the bowl of chocolates, the gift baskets bandied about the workplace. But even the least disciplined of us can avoid walking into Starbucks, waiting in line, ordering a sugary drink, paying for it, waiting for it to be prepared, and guzzling it.
It’s the small steps that lead to giant leaps.
Fit2You employs nutritional and dietary professionals, expertly qualified to work with you to develop a nutritional plan that works for your life and your body. Contact us today at info@fit2youfitness.com.
Now get up, get out and get fit.
--BA
This is not an easy question as the answer depends on so many individual variables; such as activity level, health factors, allergies, and personal goals. However, the one unequivocal, blanket statement that applies to virtually every one (with limited exception) is avoid sugar. Sugary drinks and foods are contributing to our collective waistline at a far greater rate than any other nutrient.
Avoiding sugar is difficult most of the time for a number of reasons. Traditionally, “reduced fat” & “fat free” foods have added sugar to make up for the lack of flavor from the reduction in fat. Further, sugar lurks where you may not expect it. Breads, peanut butter, canned fruit, dried fruit, cereals, instant oatmeal...nearly all have added sugar!
With the holidays we are all inundated with cookies, cakes, pies and other delicious treats. These treats include seasonal beverages from Dunkin Donuts, McDonalds, and Starbucks. What may shock you is that these seasonal drinks almost always have more fat, calories, and sugar than the cookies, cakes, pies, and other delicious treats.
Consider the Venti Starbucks Peppermint White Chocolate Mocha with whole milk and whipped cream: 700 calories, 27 grams of fat, 95 grams of sugar – roughly equal to the calories and fat in SEVEN Oreo cookies and the sugar in about 11! Oreos are also officially the unhealthiest cookie (for more reasons than I have time to write).
It’s nearly impossible to avoid sugar this time of year, I’ll concede that point. For the most disciplined it can be hard to walk past the plate of cookies, the bowl of chocolates, the gift baskets bandied about the workplace. But even the least disciplined of us can avoid walking into Starbucks, waiting in line, ordering a sugary drink, paying for it, waiting for it to be prepared, and guzzling it.
It’s the small steps that lead to giant leaps.
Fit2You employs nutritional and dietary professionals, expertly qualified to work with you to develop a nutritional plan that works for your life and your body. Contact us today at info@fit2youfitness.com.
Now get up, get out and get fit.
--BA
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