Jani Dittman aka FitDitts

Trx Strength 💪🏼+ Endurance 🏃🏻‍♀️ + Power💥 Save this super awesome format for your next workout! Each block has 3 moves: 1️⃣Strength move for 10 slow reps 2️⃣Endurance rep accumulator for 1 minute 3️⃣Power move with Tabata timing: 20sec work/10 sec rest for 2 minutes (4 rounds) BLOCK 1: Upper Body Focus 1. Trx inverted row- 10 reps at a tempo of up 1 count, down 4 counts 2. Trx lat pull + bicep curl- 1 minute rep accumulator. 1 rep each, 2 reps each, 3 reps each and keep accumulating until the minute is up 3. Burpees- 4 rounds of 20 sec work/10 sec rest *Rest 30-60 sec and repeat BLOCK 2: Lower Body Focus 1. Trx suspended lunge- 10 reps each leg at a tempo of down and hold 3 sec. 2. Trx sprinter start- 1 min rep accumulator 3. Forward jump, quick feet back- 2 min tabata *Rest 30-60 sec and repeat For my classes I do 4 blocks total (2 upper and 2 lower) and with warm up and cool down, it’s about a 50 minute workout. FD subscribers were assigned the dumbbell version last week- it’s a good one! Come workout with us! 🏋🏻‍♀️ Life is too busy to worry if your program is safe, balanced, and effective for your over 40 body. Let me take care of the programming so you can focus on your fitness journey with confidence, knowing you are getting the most effective workout for your over 40 body. Your free week trial is in my bio. 😘 #trxworkout #trxtraining #fitnessover40 #creativeworkouts #fitnessprogramming

If I were into bodybuilding, I might choose a different training split, but I have found that full body programming 2-4x per week is the most sustainable for women over 40. How about you? What is your favorite workout split and why? #fullbodystrength #trainingsplit #trainingforlife #agingstrong #midlifefitness #workoutsforwomen #fitover40 #fitover50 #homegymworkouts

10 med ball core variations. The last one is the most challenging for sure! 😅 I used an 8 lb med ball for reference. You could sub a dumbbell for many of these if you don’t have a medicine ball. Which ones will you try? Double tap and save if you want the next 10. I filmed 20. 😃 #corework #abworkout #medicineballabs #coreexercises #midlifefitness

This is a killer but super fun format for your next workout finisher. So save and give it a try! If you are an FD subscriber, you get the extended, 30 minute version plus core dropping into the FitLife schedule next week!! Want to workout with us? Come try a week for free and see what it’s like having all your workouts laid out for you. No thinking required, just open and follow along. It’s a game changer! Link in bio. 😘 Workout protocol 👇🏼 You have 4 moves: 1️⃣Squat Thruster (accumulator move) 2️⃣Lateral Lunge + Row combo 3️⃣Slider Jump Back 4️⃣Alt Reverse Lunge + Curl ⏰ Set a timer for 12 minutes 👉🏼Minute 1: Do the squat thruster for 30 seconds and *count your reps*. Whatever reps you accumulated in 30 seconds is your BASE COUNT. Rest the remainder of the minute. 👉🏼Minute 2: Move 1️⃣ for the full minute. 👉🏼Minute 3: Squat Thruster- base count + 1 rep, rest til min 4 👉🏼Minute 4: Move 2️⃣ for the full minute 👉🏼Minute 5: Squat Thruster- base count + 2 reps, rest til min 6. 👉🏼Minute 6: Move 3️⃣ for the full minute. 👉🏼Minute 7: Squat Thruster- base count + 3 reps, rest til minute 8 👉🏼 Minute 8: Move 1️⃣ for the full minute 👉🏼 Minute 9: Squat Thruster- base count + 4 reps, rest til min 10. 👉🏼 Minute 10- Move 2️⃣ for the full minute. 👉🏼 Minute 11- Squat Thruster- base + 5 reps. 👉🏼 Minute 12: Move 3️⃣ for the full minute. Then you’re done!! 😅 It looks complicated, but it’s really not. You just do the accumulator move every odd minute, adding 1 rep to your base count each time. Then the even minutes you rotate through moves 1, 2, and 3. Double tap if you’ll try it! 🩵 #workoutfinisher #quickworkouts #emomworkout #midlifefitness #homewod

Zone 2 cardio is the latest buzzword in the fitness world, and for good reason! It’s one of the 5 cardio zones (1 being the lowest and 5 the highest) that increases cardiovascular fitness and endurance without overstraining your body. It is defined as 60-70% of your max heart rate which is a low intensity, basic endurance pace that you could maintain for a long time without strain or heavy breathing. How to know if you are in zone 2? If you want simple, then use the Talk Test- you should be able to carry on a conversation but not sing. If you are a numbers person 🤓, then you have a couple formulas to determine 60-70% of your max HR: 👉🏼 Basic Formula: 220 - age = max HR. Then take: Max HR x 0.60 and 0.70 = zone 2 HR range ⚠️However, because HR varies for each person within the same age, I prefer to use for a more individualized range. 👉🏼 Heart Rate Reserve (Karvonen) Formula: 220-age = Max HR Max HR - Resting HR = heart rate reserve (HRR) Then: (HRR x 0.60) + Resting HR (HRR x 0.70) + Resting HR = your zone 2 cardio range. 😅 Example: • Age: 40 • RHR: 70 bpm • MHR: 220 - 40 = 180 bpm • HRR: 180 - 70 = 110 bpm • Zone 2 range: (110 * 0.60 + 70) to (110 * 0.70 + 70) = 136 to 147 bpm Aaaaand if you made it this far, then you are my kind of people, 😂🤓. Which type of person are you? Do numbers matter or do you or do you prefer to keep it simple? Let me know in the comments below! 💬👇🏼 #Zone2Cardio #fitnesstips #heartratetraining #healthyliving

Sound on for cues! Say goodbye to tight hips with these 6 mobility exercises that will improve your range of motion and ease tension, especially after a day of sitting or traveling. Do each move for about 1 minute each and in 5 minutes you’ll be moving and feeling so much better! 🌸🧘‍♀️ Save this post for your next travel day or after a long day at the desk! 📌 #midlifefitness #activelifestyle #mobilityexercises #hiphealth

21 days of fun, fitness, and adventure- starts tomorrow! And it’s completely free! 🤩 Comment ‘Adventure’ to get signed up and join in on the fun! Here’s what you’ll enjoy: ☀️Summer Fitness Adventure Bucket List Checklist: 21 fit adventures in the sun to keep you motivated and moving this summer. 💪🏼FREE Access to my ALL NEW Strength Express Workout Collection inside the FD app. These strength sessions include mobility exercises and are all 30 minutes or less to boost your energy and metabolism and to give you more time to enjoy your summer adventures. 🎉Win Prizes! The more adventures you complete, the better your chances! I have two super cute backpacks from @vooray to giveaway and I’ll be throwing in a couple other goodies so you’ll be set for your next adventure. 👭🏻 Share your adventures and connect with like-minded women who love fitness and adventure in our private FitDitts community on Facebook. 💛 Create Lasting Memories: Involve your friends and family for a summer to remember. Don’t miss out! Let’s train for life, and live for adventure, together!! Challenge starts tomorrow. #AdventureAwaits #TrainForLife #LiveForAdventure #SummerWorkout #StrengthExpress #Lifelete

Strength Express 🎉 is your busy season of life solution for: 💪🏼Preserving lean muscle 💪🏼Boosting your metabolism 💪🏼Improving bone density 💪🏼Improving balance and joint function 💪🏼Keeping you strong and moving well for your next adventure! I’m giving you access to this collection for FREE when you sign up for my free Fit Adventure 21 Day Challenge, starting this Thursday, 7/11! Comment ‘Adventure’ below and I’ll send you all the details for 21 days of Fun, Fitness, and Adventure! 🚴🏻‍♀️🥾🏊🏻‍♀️🌊🏄🏻‍♀️🏓☀️

Feel like a hamster spinning a wheel when it comes to your workouts? I’ve been there! 🙋🏻‍♀️ Flashback to my 40’s, I was teaching HIIT and bootcamp style workouts at the gym, going to Orange Theory 1-2x per week, and I would strength train 2-3x per week, but just winging it in the gym. During my strength workouts I would run laps or sneak in other cardio between my strength sets. 🏃🏻‍♀️ I thought the more calories I burned and the more I sweat during my workout hour, the better. As I was nearing 50, I was burnt out. 😖 My joints hurt, I had a shoulder issue, golfers elbow, deep glute pain, and a knee acting up. I decided if I wanted to be able to keep doing the things I loved 🚴🏻‍♀️🏂🥾🏄🏻‍♀️ until I’m old 👵🏻, something needed to change or my body was going to give out! I decided to adopt a more sustainable approach. I quit paying attention to calories burned and started focusing more on strength and mobility, good form, lifting heavy, and applying the progressive overload principle. I stopped winging it in the gym and followed a well thought out plan. And today at 52, I am stronger and lifting heavier than I ever have in my life. 💪🏼☺️ Fitness over 40 should not be about working harder, but working smarter. It just took me almost 10 years to figure that out. 😅 👉🏼If you are ready for a sustainable approach that is actually MORE effective for your over 40 body, see 🔗 in bio for ways I can help you get there. #WorkoutSmarterNotHarder #fitover40 #fitnessover50 #sustainablefitness

If your dumbbells are pink 🎀 and you can lift them 20+ times, it’s time to invest in heavier dumbbells. 😘 This isn’t the 1980’s anymore. Your weight should challenge you! 💪🏼 The amount of weight you should lift depends on the exercise and your fitness level. If the prescribed rep range for a particular exercise is 8-12 reps, then you want to grab a weight that you could lift for at least 8 reps, each rep with *good form*! If you get to 12 reps and you aren’t struggling to get the weight up (still maintaining good form), then next set, increase your weight. Then, keep track of your reps and sets, so you know which weights to grab the next time and when it’s time to progressively overload. 💡TIP: The FitDitts app 📲 makes this so easy! After each exercise I am prompted to enter my reps and weight and it stores it so next time I don’t have to guess on how much weight to use! Want to lift with me? Try my FitLife subscription FREE for 7 days! 🔗 in bio 😊.

Agility training is not just for athletes! 🤚🏼Five real life reasons to include agility training in your workouts: 1. Daily Activities: Agility training improves coordination and balance, making everyday tasks like walking, climbing stairs, and carrying groceries easier and safer. 2. Reduces the risk of falls and injuries, as it helps to react quickly to unexpected movements and maintain stability. 3. Mental Sharpness: Agility exercises challenge the brain-body connection, increasing your ability to think quickly and clearly. 4. Joint Health: Agility training can strengthen muscles around joints, potentially alleviating discomfort and stiffness associated with aging, and improving overall joint health. 5. Stress Reduction: It’s fun!! It’s a great outlet for expending energy and working up a great sweat. Be sure to save and try these 5 agility drills Tabata style: 4 rounds of each / 20sec work / 10 sec rest. Let’s go!! 💪🏃‍♀️🧘‍♀️” #AgilityForLife #agilitytraining #fitover50 #fitlife #midlifefitness #healthyat40plus #fitnessforwomen #agilitydrills #tabataworkout