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:
- Squats
- Push-ups
- Ab Choice (many to choose from: knees to chest, bicycles, twist, mountain climbers…)
- 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
- Pistols, step-downs, shrimp, curtsey squats or GOATA Drop Ins L/R
- 1 arm push-ups L/R or Shoulder taps
- Hip bridge L/R
- 1. arm ring row L/R
- Ab choice
Workout B – Weighted
- weighted goblet or split squat L/R
- 1 arm press L/R
- SL deadlift L/R
- 1 arm rows
- Walkouts
Finisher: Pick 5 cardio exercises and do each one for 5min or 5min KB sport choice:
Here’s a home video strength workout:
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