The Heat
Daily Fire is your weekly inspiration for success!
The 5Fit Daily Fire Workout is designed to build consistency, boost energy, and support long-term fitness. With structured sessions from Friday to Monday, this program helps clients stay committed to a routine that fuels progress and promotes a healthy, sustainable lifestyle. It’s not just about intensity—it’s about creating habits that last.
Monday Routine
You will need:
Mat
Foam Roller
Hurdle
3db
Ball
Do 3 Sets no rest go right to the foam roller after jumping.
- SMR Lats - 1 min each
- Stretch lats - 1 min each
- 1 arm ball lat stretch - 1 min each
- ISO Shoulder 1 on floor - 30 sec.
- Shoulder y db 3lb X 10 on floor
- Feet on ball pike reach out X 6
- Single leg lateral hurdles X 4
Tuesday Routine
You will need:
Mat
Foam Roller
Theraband
10db
Ball
3 Sets no rest just start back with foam roll
- SMR quad - 1 min each
-
Static Stretch Quad on wall
- 1 min each - Static side quad stretch - 1 min each
- Stand quad stretch - 1 min alt.
-
Single leg lateral leg swing
X10 each - ISO ball bridge 30 sec.
- Forarm 10lb db signle leg hip extension X10 each
-
Quadplex opp arm leg reach
X20 each - But kicks X6
Wednesday Routine
You will need:
Mat
Foam Roller
5DB
3db
3 Sets no rest until 3 sets are done
- SMR chest- 1 min each side
- Static chest wall stretch - 1
- Chest book open stretch - 1 min each
-
ISO Shoulder cobra db 3lb.
- 30 sec hold - Floor shoulder cobra db 3lb X 10-12
-
Side plank leg lift with
abduction X 6 -10 - Jump lunge X12 5db
Thursday Routine
You will need:
Mat
Foam Roller
Tennis Ball
Superband
Ball
5db
Airex mat
3 Sets no rest until all sets are done
- SMR hamstrings 1min
- Smr calve 1 min
- Smr foot 1 min
-
Static 1 Leg Floor Stretch
1 min each - Dynamic supine floor cross 1 min
- ISO feet on ball plank toes pointed 30 sec hold
- Skater squat use 5db X 6-10
- Jump knee tucks X 6-10
Friday Routine
You will need:
Mat
Foam Roller
3db
Ball
3 Sets No rest until all sets are done
- SMR trap and shoulders
- Static Shoulder<br<sleeper stretch 1 min
-
Dynamic Shoulder stretch
on floor 1 min each side -
ISO floor slidehold 30 seconds
holding weight to floor - Low ab hip lifts X10 hold weight holding weight to floor
-
Ball body reach to
knee tuck X 6-10 - Single Leg burpeeX 3-6 Each
