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Deck of Cards Strength

Friday’s Strength workout is DECK OF CARDS!

Let’s get right to it:

Deck of Cards Strength

Each suit is a different exercise. 

You will complete the number of reps or timed intervals for each suit or card number pulled. 

Face Cards:

Queen, King, Jack = 10 reps, Ace’s = 12 reps, Jokers = 10 Burpees (or a substitute as per your trainer)

Here are the Exercises:

  1. Squats
  2. Push-ups
  3. Ab Choice (many to choose from: knees to chest, bicycles, twist, mountain climbers…)
  4. Cardio Choice – your trainer will time you, so you don’t need to think about it! (Timed: Ace’s – 45s / Jack, Queen, Kind – 40s / 8&9 – 35s / 6&7 -30s / 4&5-  25s / 2&3 – 20s)

Have some FUN with this one!

Here’s a Video Workout for all of you at home or out of town:

Kettlebell and Bodyweight A & B Strength!  

Non-stop 30 second intervals x 5min x 4rds:

1min rest between circuits:

Workout A – Bodyweight

  1. Pistols, step-downs, shrimp, curtsey squats or GOATA Drop Ins L/R
  2. 1 arm push-ups L/R or Shoulder taps
  3. Hip bridge L/R 
  4. 1. arm ring row L/R 
  5. Ab choice

Workout B – Weighted

  1. weighted goblet or split squat L/R
  2. 1 arm press L/R 
  3. SL deadlift L/R
  4. 1 arm rows 
  5. Walkouts

Finisher: Pick 5 cardio exercises and do each one for 5min or 5min KB sport choice:

Here’s a home video strength workout: