Cardio DOCS (DECK OF CARDS) for your Thursday at The Training Room.
Another crowd favorite!
We hope you all are having a great week.
Drop a comment below to let us know you were here!
On Thursday, we’re doing a deck of cards (Docs) workout that involves YOU moving your body quickly through space and elevating your heart rate!
Let’s do this Cardio DOCS with authority!
Here are the suits and movements for each one…
- Hearts=Drop squats
- Diamonds=Squat thrusts or slam
- Clubs=Cardio choice for time
Some cardio choices would be…
- jump rope
- jumping jacks
- Run in place
- Just run
- Agility moves (think freestyle moves)
- Sled if there’s room
- Quick step ups
- Squat thrusts
- Med ball slams
- Mace swings
- You can even do some kettlebell carries if you want.
Here’s the cardio time breakdown if you care to know…
- Aces =45 seconds
- 10’s = 40 seconds
- 8-9’s = 35 seconds
- 6-7’s = 30 seconds
- 4-5’s = 25 seconds
- 2-3’s = 20 seconds
Let’s keep crushing the week in and out of the gym.
Stay tuned for ROW for HOPE registration!
The event is scheduled for May 13 at Goodsports USA in Wall.
The charity is the JAG Fund for brain cancer research.