DuToit Fitness

07/31/2022

Two new 12-week programs and some different personal training packages (1, 2, 3, and 6 months) available now!

Send me a message or click the link for more info!

https://linktr.ee/dutoit.fitness

Linktree. Make your link do more.

07/15/2022

Just a reminder of the program that I’ll be starting up soon. If you’re interested, or know someone who might be, send me a DM to hear more about it or to get signed up!

07/14/2022

My go to desert lately. 3/4 cup Vanilla Greek yogurt, 1/2 cup blueberries, 1/2 cup strawberries, and 1 cup Frosted Flakes for some added crunch.
~ 62g Carbs
~ 17g Protein
~ 1g Fat
~ 305 Calories

07/09/2022

If you’re looking to transform your life for the better, physically and/or spiritually, send me a message to sign up or to book a phone call to talk more about it! Send “sign me up” to sign up, or “phone call” if you’d like to learn more about it!

If you have any friends or family that could benefit from this, please pass it on to them as well!

07/02/2022

Accountability is important. Having an accountability partner (or partners) can make a huge difference when it comes to achieving your goals. Whether your goal is professional, financial, or fitness, having someone to help hold you accountable can be a game changer! Accountability is a huge reason why many people want to work with a personal trainer in the first place. No matter what you’re doing in life, there will be struggles, and having someone to hold you accountable can be the difference in achieving your goals or not.

Because I believe so strongly in accountability, I would like to extend a special offer to the next 10 people who sign up for online training.

If you sign up with an accountability partner(s), you will each get 30% off! Even if y’all have different goals, it helps to have someone to make sure you’re doing everything that you need to do to reach those goals.

Of course I will still be helping with accountability with check-ins, but I believe it will make a huge difference to have someone with you to go through your journey(s) together.

“Iron sharpens iron, and one man sharpens another.” Proverbs 27:17.

06/26/2022

06/25/2022

First workout since last Saturday. The whole family tested positive for c…d on Monday, so I’ve been out for a few days… Felt good to finally get moving again.

21 deadlift (185)
21 dumbbell overhead press (40’s)
150 jump rope
15 deadlift
15 overhead press
100 jump rope
9 deadlift
9 overhead press
50 jump rope

25 pull-up buy out

Give it a try and let me know how it goes!

As always, let me know what kind of stuff y’all would like to see more of!

06/12/2022

I typically do legs on Monday, but my schedule tomorrow is a little weird. So instead I just got a light leg day in today! Try it out and let me know how it goes!

3x10
- Front squat (95)
- Dumbbell RDLs (45)
3x10
- Barbell lunges (65)
- Good mornings (65)
3x10
- Dumbbell sumo squats (50)
Finish
- 25 bodyweight squats

Rest should be 60-90 seconds between each set (both movements count as one set.)

Change the weight as needed, and kettlebells can always be used in place of the dumbbells.

Try it out, and let me know what kinds of workouts y’all would like to see more of!

06/11/2022

Here’s a quick workout to throw into a good pull day.

6 rounds
- 5 pull-ups
- 5 deadlifts (205 lbs)

Pull-ups can be replaced with pull downs or rows if needed. Deadlifts can be whatever weight you feel comfortable with!

Let me know in the comments how it goes and what other kinds of workouts you’d like to see!

05/30/2022

Stats from the Memorial Day Murph. Broken up into 20 sets of 5 pull-ups, 10 push-ups, and 15 squats. This was my first one fully weighted. Official time was 44:36.

Anyone else do Murph today? Let me know in the comments how it went!

05/30/2022

This is the day where we remember all of those who sacrificed everything to give us the freedoms we have in this country. I hope everyone enjoys their long weekend, but please remember the reason for it.

05/22/2022

As promised, here’s a workout plan to follow for the week for people both beginning their fitness journeys, and those who are a little more advanced.

Warm-ups before each workout should be about 5-10 minutes of cardio, followed by a few reps of each movement at a light weight.

Cool-downs should be 5-10 more minutes of cardio, followed by some stretching.

Workouts will be 3 rounds of each movement. Do all of the exercises listed, then wait for the rest period, then begin a new round.

Monday

Beginner
3x10 – 90 second rest between rounds
- Air squats
- Single leg RDLs
- Single arm rows
- Chest press
- Sit-ups

Advanced
3x12 – 60 second rest between rounds
- Goblet squats
- Kettlebell or Dumbbell RDLs
- Bent over rows (KB or DB)
- Push-ups
- DB Curls
- Triceps extensions
- Flutter kicks

Tuesday

Beginner
- Cardio – 30 minutes

Advanced
- Cardio – 45 minutes

Wednesday

Beginner
- Rest day

Advanced
3x12 – 60 second rest between rounds
- Sumo squats
- Stability ball hamstring curls
- Single arm rows (KB or DB)
- Chest press
- Hammer curls
- Skull crushers
- Planks (45 seconds)

Thursday

Beginner
3x10 – 90 second rest between rounds
- Lunges (each leg)
- Single leg RDLs
- Single arm rows
- Push-ups
- Planks (30 seconds)

Advanced
- Cardio – 45 minutes

Friday

Beginner
- Cardio – 30 minutes

Advanced
3x12 – 60 second rest between rounds
- Barbell squats
- KB or DB RDLs
- Upright row
- Incline chest press
- DB curls
- Triceps extensions
- Planks (45 seconds)

Saturday

Beginner
- Rest day
or
- Cardio – 30 minutes

Advanced
- Cardio – 45 minutes

Sunday

Beginner
- Rest day

Advanced
- Rest day

If you have any questions, please let me know!

Let me know what y’all think and if y’all would like me to continue the weekly plans!