DC Fit 10
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    • What We Offer
    • Schedule Your Meet & Greet
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  • Play Hard
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    • Private Small Group Coaching
    • Members Only - Virtual SGT
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  • Challenges

50 Minute
​Body Weight Workout

Workout Overview
  • 2:30 minute warmup
  • 3 Blocks of Work
    • 4 exercises per block
    • ​:45 per exercise
    • 4 rounds each block​

Laugh more. Move more!

Need music? Choose from one of the playlists we use during our live workouts. Click the button below to access the list of playlists to get you moving during your workout. 
Music we use in our live workouts
Round 1
Exercise 1:
Side lunge to Star Jump
Exercise 2:
Side to Side Up and Overs
​Exercise 3:
Jab,Jab, Jab, Cross, Shuffle
​Exercise 4:
​
Plank Back Taps to Lateral Bear Crawl
​x 4 Rounds
Round 2
Exercise 1:
Arms Up Reverse Lunge Lateral Jumps
Exercise 2:
Heels to Heaven Kickouts
Exercise 3:
4 Garvey Twists, 2 Hooks 
Exercise 4:
​Beast Shuttle to Knee Drive
​x4 Rounds
Round 3 
Exercise 1:
1 Leg Hop (x3) with Jump Row
Exercise 2:
Heels to Heaven Wheels
Exercise 3:
Upper Cut/Upper Cut/Scissor Kicks
Exercise 4: 
​
Pushup to Knee Drive Strikes
​x4 Rounds

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What Our Clients Are Saying

"...D has complimented her “athlete” frame of mind with tremendous knowledge of the body.  She is able to tailor workouts that allow my beat up, old self to find the athlete within again. She knows proper technique and form and motivates clients to push beyond comfort, to optimize health and strength. It is not just old jocks that benefit from her knowledge…. It is amazing to watch D work with all types of individuals. She can help folks that have never played organized sports, offering knowledge, support, and encouragement so that folks who thought they “can’t” come to find out they “can”, and they enjoy the workouts! You owe it to yourself to give it a try."
Schedule Appointment

Contact Us

1221 Connecticut Ave 3B
​Washington DC 20036
202.525.2036

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Play Hard

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  • DC Fit 10
  • New Clients
    • What We Offer
    • Schedule Your Meet & Greet
    • The DC Fit 10 Difference
    • Testimonials
    • Liability Release Form
    • FAQ
  • Play Hard
    • Personal Coaching
    • Partner Coaching
    • Private Small Group Coaching
    • Members Only - Virtual SGT
  • Shop
    • Members Only: SGT Virtual Sessions
    • Pre-Recorded Virtual Sessions
    • MyZone Belt
    • DC Fit 10 Gear
    • Equipment For Your Home Gym
    • Dear Her - Book Written By Coach Cordova
  • Challenges