Ok, brevity is not normally my strong suit, so I’ll make this brief since the purpose of the Friday Fit Hit & Split is to give you the quicker alternative in workout solutions.  I offer variety in simplicity.  Stick with this Friday blog as I continue to deliver FREE short workouts that honor your time and commitment to fitness.  Now, let’s do this!!!

Minutes
Exercise
Rest
0-1
Jog in place – 60 seconds
none
1-2
Wall Chair – 30 seconds
30 seconds
2-3
Jumping Jacks – 60 seconds
none
3-4
Planks hold – 40 seconds
20 seconds
4-5
Alternating Knee Lifts – 60 seconds
none
5-6
Floor Bridge Hold – 45 seconds
15 seconds
6-7
Jog in place – 60 seconds
none
7-8
Crunches – 60 seconds
none
8-9
Jog in place – 60 seconds
none
9-10
Marching Wall Chair – 45 seconds
15 seconds
10-11
Jog in place – 60 seconds
none
11-12
Straight Arm Planks – 40 seconds
20 seconds
12-13
Jog in place – 60 seconds
none
13-14
Shoulder shrugs – 60 seconds
none
14-15
Front & Back Bends – 60 seconds
none

Comment how well you do and post any questions you may have.  Get lit, be fit, stay strong!

-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.