DC Fit 10
  • 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

50 Minute
​Strength Workout

Workout Overview
  • 5 minute warmup
  • Followed by 6 rounds of fun
  • 2 minute core finisher

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 A: Deadbug Chest Press
Exercise B: Renegade Row
​
:90 High Knees
Round 2
Exercise A: RDL w Row
Exercise B: 90* Hold Alt Biceps Curls
:90 Jumprope
Round 3 
Exercise A: Sumo Hold Squat
Exercise B: Ear to Ear Press

:90 Jumping Jacks
Round 4 
Exercise A: Side Lunge w High Row Pull Back
Exercise B: Kneeling Heartbeat

:90 High Knees
Round 5
Exercise A: Thrusters w Left Arm Press
Exercise B: Rocket Launcher Row w Right Arm Row
:90 Jumprope
Round 6
Exercise A: Thrusters w Right Arm Press
​
Exercise B: Rocket Launcher Row with Left Arm Row
Core Finisher
:30 Sit Up Press with Left Arm
:30 Sit Up Press With Right Arm
:30 Alt High Scissor Kicks with DB Overhead Reach
:30 Deadbug Knee Tuck with Static DB Overhead Hold

DC FIT 10 NEWSLETTER

    Sign up for our DC Fit 10 newsletter filled with healthy living and fitness tips. 

Stay In The DC Fit 10 Know

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

Picture
Picture
Picture
Picture
Picture

Play Hard

Copyright © 2018 DC Fit 10. All rights reserved. View Terms and Conditions of www.dcfit10.com.
​ Web Design done by DC Fit 10. Contact us for info on your own web design. 
  • 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