Alright!  Let’s get to this shit!  I have your quick fix on a Friday, so that you can get on with your day and begin to celebrate the weekend that’s ahead of you.  Today, I’m focusing a bit more on the person that has a bit more discretionary space.  So, if you have a gym, open lot, park or any area with wide enough space for you to run about, then this workout is for you.  Enjoy:

Minutes
Exercise
Rest
0-1
Mid-pace walk – 60 seconds
none
1-2
Push up hold – 30 seconds
30 seconds
2-3
Fast-pace walk – 60 seconds
none
3-4
Squat hold – 40 seconds
20 seconds
4-5
Rapid-pace walk – 60 seconds
none
5-6
Alternating Uppercuts – 45 seconds
15 seconds
6-7
Jog/Run – 60 seconds
none
7-8
High-knee march – 60 seconds
none
8-9
Jog/run – 60 seconds
none
9-10
Alternating Uppercuts – 45 seconds
15 seconds
10-11
Rapid-pace walk – 60 seconds
none
11-12
Squat hold – 40 seconds
20 seconds
12-13
Fast-pace walk – 60 seconds
none
13-14
Push up hold – 30 seconds
none
14-15
Mid-pace walk – 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.