DailyFit November 20

DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing 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). 

Note:  These workouts shouldn't take more than 60 minutes.

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 - 12 Repetitions || 45 - 60 seconds rest

1.  Cable Squat Row
2.  Mountain Climbers

Activity B: 3 Sets 10 - 12 Repetitions  || 45 - 60 seconds rest
1.  Traveling Lunge
2.  Pushups

Activity C: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Laying Hip Lifts
2.  Seated Cable Row (Alternate: dumbbell bent over row)

Activity D (Optional): 3 sets || 60 seconds  || 45 - 60 seconds rest

1.  Squat Jumps

2.  Flat Jacks

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 4 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Kettlebell Swing
2.  Kettlebell Figure-8's

Activity B: 3 Sets || 6 - 8 Repetitions || 90 seconds rest after exercise 3.

1.  Front Squat*
2.  Chin Ups*  -- Rest 30 seconds

3.  Squat Jumps

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Bulgarian Split Squat

2.  Power Pushups
 

Activity D (Optional): 50 yards (take as much rest as you need, but complete 50 yards)

1.  Farmers walks

Static Stretch

*Rest Pause:  After your final rep, rest 5 - 10 seconds, try for 2 more reps.  Rest 5 - 10 seconds, try 1 or 2 more reps.

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:  Kettlebell or Dumbbell Swings
Hearts: Mountain Climbers
Spades: Prisoner Squats
Clover: Renegade Rows

DailyFit November 19

DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below). 

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Incline Pushups

Activity A: 3 Sets || 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Squat + Shoulder Press
2.  Plank (30 - 60s)

Activity B: 3 Sets 15 - 18 Repetitions  || 45 - 60 seconds rest
1.  Dumbbell Stiff Legged Deadlift
2.  Neutral Grip Pull-Downs (Alternate: Neutral grip chinups)

Activity C: 3 Sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Goblet Squat
2.  Pushups (Alternate: Dumbbell chest press)

Activity D (Optional): 3 sets 15 - 18 Repetitions || 45 - 60 seconds rest

1.  Dumbbell Biceps Curl

2.  Overhead Dumbbell Triceps Extension

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 4 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Push Press
2.  Kettlebell Windmill

Activity B: 3 Sets || 6 - 8 Repetitions || 90 seconds rest after exercise 3.

1.  Deadlift
2.  Pushups  -- Rest 30 seconds

3.  Squat Thrusts

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Single Arm Dumbbell Bench Row
2. Box Jumps

Activity D (Optional): 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Biceps Barbell Curls
2.  EZ Bar French Press

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:  Burpees
Hearts: Flat Jacks
Spades: Pushups
Clover: Bentover Row

DailyFit November 15

As you are aware, DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below). 

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Include Pushups

Activity A: 3 Sets || 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Burpees
2.  Stability Ball Roll Out

Activity B: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1.  Dumbbell traveling lunge 
2.  Incline dumbbell chest press

Activity C: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Cable Row
2.  Stability Ball Leg Curl

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 4 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Hang Clean and Press
2.  Hanging Leg Raises

Activity B: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Front Squat
2.  Chin Ups

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Hyperextensions
2. Pushups

Activity D:

1.  Overhead Medicine Ball Slams
2.  Side-to-Side Jumps

Foam Roller

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and limited time.  FitDeck is designed to combine intense total body resistance training with cardiovascular training in an effort to maximize limited time. 

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 perform repetitions of the same number on the card 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:  Kettebell or Dumbbell Swing
Hearts: Jumping Jacks
Spades: Squat Thrusts
Clover: Mountain Climbers

DailyFit November 13 2012

As you are aware, DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

Also...NOTE THE NEW WORKOUT OPTION!  In addition to "Beginner/Intermediate" and "Advanced", you'll find FitDeck (described in more detail below).

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Include Pushups

Activity A: 3 Sets || 10 - 12 Repetitions || 45 - 60 seconds rest

1.  Squat Thrust
2.  Bird Dogs

Activity B: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1.  Dumbbell Stiff Legged Deadlift
2.  Assisted Chin Ups

Activity C: 3 Sets 10 - 12 Repetitions || 45 - 60 seconds rest
1.  Dumbbell Shrugs
2.  Shoulder Press

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Push Press
2.  Bent Leg L-Sit

Activity B: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1.  Hex Bar Deadlift
2.  Incline Dumbbell Bench Press

Activity C: 3 Sets || 6 - 8 Repetitions || 60 seconds rest

1. Australian Pull Ups
2. Cooks Hip Lift

Activity D:

1.  Bench Jumps

Static Stretch Routine

FitDeck

FitDeck is a unique exercise modality best for those of you with limited space, limited equipment, and limited time.  FitDeck is designed to combine intense total body resistance training with cardiovascular training in an effort to maximize limited time.

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 perform repetitions of the same number on the card 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: Bent Over Row
Spades: Flat Jacks
Clover: Prisoner Squats

Daily Fit November 9 2012

As you are aware, DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Include Pushups

Activity A: 3 Sets || 10 - 15 Repetitions || 45 - 60 seconds rest

1.  Thrusters
2.  Mountain Climbers

Activity B: 3 Sets 10 - 15 Repetitions

1.  Dumbbell Squat
2.  Cable Rows

Activity C: 3 Sets 10 - 15 Repetitions

1.  Lying Leg Raises
2.  Pushups

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Hang Clean
2.  Cable Chop

Activity B: 3 Sets || 10 - 12 Repetitions || 60 seconds rest

1.  Barbell Front Squat
2.  Dumbbell Bench Row

Activity C: 3 Sets || 10 - 12 Repetitions || 60 seconds rest

1. Power Pushups
2. Traveling Lunge

Activity D:

1.  Loaded Carries  - 50 Yard Hex Bar Farmer's Walk, 50 Yard Waiter's Walk.

Foam Rolling Routine

Consistency...

I'm compulsive about my workouts.  I'm compulsive about my diet.  I'm sure it goes back to some emotional beating about my weight the school bully doled our, or some rejection from a girl I on whom I crushed hard.  Either way, I can't remember, but whatever psychological injury I've sustained, the result is a compulsive dedication to my fitness program and my diet.  Don't be like me.  Be consistent...but don't be like me.

It's important to realize that someone who exercises twice a week every week will be in better shape long term than the guy who exercises five days a week only during the summer.  Consistency is crucial...but not crazy consistency.  Missing a workout here or there in favor of a trip with friends, or dinner with your spouse, is perfectly acceptable, even encouraged. 

You're not going to get fat in one day, you're not going to lose 10 pounds from your bench, or 30 seconds from your mile time, in one day's time either.  Moral of this brief parable?  Exercise several times a week, at least, eat clean almost every day of the week, but give your body some rope and it will give you results.

November 6, 2012 - DailyFit

As you are aware, DailyFit is the daily workout posted at Fit2YouFitness.com.  Since 2009 we have been providing routine workouts for anyone's use.  Please be advised, exercise is tough.  Many of the movements included in DailyFit aren't easy.  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 accordingly.

Note:  These workouts shouldn't take more than 60 minutes.

Beginner/Intermediate

Dynamic Warmup: 10 Jumping Jacks, 10 Body Weight Squats, 10 Squat Jumps, 10 Hip Bends, 10 Include Pushups

Activity A: 3 Sets || 10 - 15 Repetitions || 45 - 60 seconds rest

1.  Kettbell or Dumbbell Swings
2.  Hanging Leg Raises

Activity B: 3 Sets 10 - 15 Repetitions

1.  Lunge Walk
2.  Chin-Ups

Activity C: 3 Sets 10 - 15 Repetitions

1.  Leg Curls
2.  Chest Press

Static Stretch


Advanced

Dynamic Warmup: 10 Lunge Walks with Torso Twist, 10 Pushups, 10 Squat Jacks, 10 Butt Kickers, 10 Stiff Legged Dead Lift Walk

Activity A: 3 Sets || 5 Repetitions || 60 - 90 seconds rest

1.  Kettlebell Snatch
2.  Windmill

Activity B: 3 Sets || 10 - 12 Repetitions || 60 seconds rest

1.  HEX Bar Deadlift
2.  Barbell Bench Press

Activity C: 3 Sets || 10 - 12 Repetitions || 60 seconds rest

1. Shoulder Press
2. Lying Hip Raise

Activity D:

1.  Battling Ropes - 4 minutes - 20 seconds on 10 seconds off.

Static Stretch