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 || 10 - 20 Repetitions || 60 seconds rest
1. Dumbbell or Kettlebell Swing
2. Dynamic Plank
Activity B: 3 Sets || 10 -15 Repetitions || 60 seconds rest
1. 3rd Rep Repeater Lunges
2. Australian Row
Activity C: 3 Sets || 10-15 Repetitions || 60 seconds rest
1. Single Leg Hip Riase
2. Dumbbell Chest Press
Activity D (Optional): 30 seconds of each - 2 rounds
1. Jumping Jacks - Mountain Climbers - Rope Skip - Flat Jacks
Advanced
Activity A: 5 sets || 15 Repetitions || 90 seconds rest
1. Double Kettlebell Swing
2. Turkish Getup (5/side)
Activity B: 5 sets || 5 Repetitions || 120 seconds rest
1. Hex-Bar Deadlift
Activity C: 3 sets || 8 - 12 Repetitions || 90 seconds rest
1. Russian Step up
2. Decline Pushup
Activity D (Optional): 20E 10R - 8 rounds
1. Squat Jump - Overhead Medicine Ball Slam - Sandbag Clean and Press - Tire Strikes
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: Sandbag Clean and Press
Hearts : Traveling Lunges
Spades : 45-degree Row
Clover : Overhead Slam
