Daily Fire is your weekly inspiration for success!
The 5Fit Weekly 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 backwith 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 untill all sets are done.
- 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
Friday Routine
You will need:
Mat
Foam Roller
Hurdle
3db
Ball
3 Sets no rest untill all sets are done.
- 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
daily fire products
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