The Friday Fit Hit & Split Weekly blog is in tribute to most everyone’s favorite day of the week and honors the limited time available for fitness by maximizing the most out of your workout.  By having a short, intense routine, you can go about enjoying your day without feeling the heavy burden of missing out on anything big with family, friends and special events. Enjoy!

Minute
Seconds
Exercise
1
0-30
Jumping Jacks
1
30-60
Squats
2
0-30
Push-ups
2
30-60
Crunches
3
0-30
High Knee Jog in Place
3
30-60
Sumo Squats
4
0-30
 Close Hand Push-ups
4
30-60
 Reverse Crunches
5
0-60
Rest
6
0-30
Squat Thrusts
6
30-60
Wall Chair
7
0-30
Dips
7
30-60
 Bicycle Cross Crunches
8
0-30
Mountain Climbers
8
30-60
Alternating Lunge
9
0-30
Pike Push-ups
9
30-60
Planks
10
0-60
Rest

Complete this routine with 3 sets through for a total time of 30 minutes.  This is no joke, push yourself hard and reap the rewards of great vitality, energy and a killer day to follow this program.  Throw back about 16-32 ounces of water and a great protein packed snack.  Other than needing a shower, you are ready to rule this Friday!  Come on, come and get some.

Next week, I’m gonna show you that it truly is not the size of the dog in the fight, but the size of the fight in the dog.  That’s right, shorter time, higher intensity, greater rewards!  Til then, comment, subscribe, share and hit me up!

-Dale L. Roberts
Check out my last publication 
and follow me at Facebook.com/AuthorDaleRoberts
The Friday Fit Hit & Split programs can be used any day of the week, since it is designed to get the most out of your time through short bursts of fitness.  Feel free to comment, share or like this blog!

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.