DailyFit January 9

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 60 seconds
1.  Burpees with Pushup
2.  Stability Ball Plank       

Activity B: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Dumbbell Deadlift + Bentover Row (a/k/a “dead-row”)
2.  Flat Jacks

Activity C: 3 Sets || 10 - 20 Repetitions || Rest 60 seconds
1.  Russian Step Ups
2.  Assisted Neutral Grip Chinups  

Activity D (Optional): 10 - 20 Rounds

1.  Jump Rope 10 seconds exertion 10 seconds rest      

Static Stretch

   
Advanced

Activity A: 5 Sets || 10 Repetitions ||  Rest 2 minutes
1.  Double Kettlebell Snatch to Push Press
2.  Plank - 60 seconds

Activity B: 5 Sets || 10  Repetitions || Rest 60 seconds
1.  Weighted Chinups
2.  Decline Pushups

Activity C: 4 Sets || 15-20  Repetitions || Rest 60 seconds
1.  Tuck Jumps
2.  Cable Chop

Activity D (optional): 8 Rounds - 20 seconds exertion/10 seconds rest
1. Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right - Tire Flip - Tire Flip - Sledge Hammer Swing Left - Sledge Hammer Swing Right. 

OR

1.  Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing - Medicine Ball Slam - Burpee  - Wall Ball - 2 Hand Kettlbell Swing


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 : Tactical Row
Hearts : Goblet Squat
Spades : Step-Ups
Clover : Pushups