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 three workouts - Beginner/Intermediate, Advanced, and FitDeck. Don't be cocky...choose properly!
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 || 60 seconds per movement* || 2 minutes rest
1. Reverse Lunges
2. Squat Jumps
3. Assisted Chin ups
4. Medicine Ball Slams
Activity B: 3 Sets || 60 seconds per movement*|| 2 minutes rest
1. Kettlebell or Dumbbell Swing
2. Butt Kickers
3. Pushups
4. Incline Power Pushups
*Take breaks as needed, but no longer than 10 seconds at a time
Static Stretch
Advanced
Activity A: 5 Sets || 5 Repetitions || Rest as long as needed
1. Hexagonal Bar Deadlift
2. Hanging Leg Raise*
*Flexed Arm Hang position if possible.
Activity B: 5 Sets || 5 Repetitions || Rest as long as needed
1. Bench Press
2. Russian Step ups
Activity C: 2 Sets || 90 - 120 seconds rest
1. Farmers Walk - 50 yards
2. Battling Ropes - 1 Minute
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: Russian Step ups
Hearts : Squat Jumps
Spades : Kettlebell or Dumbbell Swing
Clover : Turkish Getups
Email us: Info@fit2youfitness.com, we're here to help.
Below you'll find three workouts - Beginner/Intermediate, Advanced, and FitDeck. Don't be cocky...choose properly!
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 || 60 seconds per movement* || 2 minutes rest
1. Reverse Lunges
2. Squat Jumps
3. Assisted Chin ups
4. Medicine Ball Slams
Activity B: 3 Sets || 60 seconds per movement*|| 2 minutes rest
1. Kettlebell or Dumbbell Swing
2. Butt Kickers
3. Pushups
4. Incline Power Pushups
*Take breaks as needed, but no longer than 10 seconds at a time
Static Stretch
Advanced
Activity A: 5 Sets || 5 Repetitions || Rest as long as needed
1. Hexagonal Bar Deadlift
2. Hanging Leg Raise*
*Flexed Arm Hang position if possible.
Activity B: 5 Sets || 5 Repetitions || Rest as long as needed
1. Bench Press
2. Russian Step ups
Activity C: 2 Sets || 90 - 120 seconds rest
1. Farmers Walk - 50 yards
2. Battling Ropes - 1 Minute
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: Russian Step ups
Hearts : Squat Jumps
Spades : Kettlebell or Dumbbell Swing
Clover : Turkish Getups
