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 || 10-15 Repetitions || Rest 60 seconds
1. Dumbbell or Kettlebell Swing
2. Cable Rotational Chop
Activity B: 3 Sets || 10 - 15 Repetitions || Rest 60 seconds
1. Reverse Lunges
2. Squat Jumps - 5 repetitions
3. Australian Row
4. Medicine Ball Slams - 5 repetitions
Activity C: 3 Sets || 10 - 15 Repetitions || Rest 60 seconds
1. Hamstring Curls
2. Butt Kickers - 10 repetitions/leg
3. Pushups
4. Power Pushups - 5 repetitions
Activity D (Optional): 5 - 10 Rounds
1. Squat Thrusts 10 seconds exertion 10 seconds rest
Static Stretch
Advanced
Activity A: 5 Sets || 15 Repetitions || Rest 2 minutes
1. Kettlebell Half Snatch
2. Ab-wheel rollout
Activity B: 1 Set || 55's - Perform 10 reps, then 9, then 8 all the way to 1. Take as little rest as possible
1. Goblet Squats
2. Chin ups
Activity C: 1 Set || 55's - Perform 10 reps, then 9, then 8 all the way to 1. Take as little rest as possible
1. Dumbbell Deadlift
2. Kettlebell Pushups
Activity D (optional): 8 Rounds - 20 seconds exertion/10 seconds rest
1. Battling Ropes: Alternating – Alternating – Double – Double – Side to side – Side to Side – Left Arm – Right Arm
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 : Bent-Over Row
Hearts : Squat-hops
Spades : Thruster
Clover : Mountain Climber
