UGH these weeks just keep getting busier and busier! I have posts scheduled for certain days and then I blink and it’s Thursday – here we are…sharing a post I wanted to share Tuesday. Woof. But, busy is always good and nothing to complain about but I need to get my content calendar together and stick to it.
Speaking of busy, this workout is PERFECT for busy schedules because:
-Deck of Cards workouts are easy to customize/modify
AND
–You can set your own goals of how much to complete (ex. complete the whole deck, do 30 mins, 45 mins, etc)
Deck of cards boot camp workouts are some of my favorite to teach because they are tough, easy to make engaging with my classes, allow for a variety of movements and exercises, and people seem to have a love/hate relationship with them (which I always take as a compliment ha!).
How To Complete The Workout
Shuffle a deck of cards or use the iDeck app and pick a card at random (1 at a time). For numbered cards (2 through 10), complete that number of the corresponding exercise. For example, if you pick a 5 of hearts, complete 5 manmakers. If you pick a 10 of clubs, complete 10 dumbbell skiers.
The face cards are a little different. For any ace drawn, repeat the last 3 cards completed. For any King, use any set of stairs you have. You can either run them for 5 minutes or do a pyramid like I did. At work, there are 5 floors, so I have my class run to the 5th floor and down, 4th floor and down, 3rd and down, and 2nd and down and that’s one pyramid.
For Queens, complete 1 minute of knee tuck burpees. For Jacks, complete a 2 minute wall sit.
Exercise Demonstrations
Row-to-Tricep Extensions
Arnold Press
Manmakers (I usually take out the squat when coming up and do more of a curl+press, but do you!)
Dumbbell Skiers (be sure to use moderate/heavy weights!)
Knee Tuck Burpees
Wall Sit
If you try this workout, let me know! 🙂
Note: please consult with your primary care physician before adding in or changing an exercise routine.
