Tuesday, August 21, 2012

The Deck of Cards Workout

I am constantly on the look-out for new workouts to spice up my routine, whether it be new cardio, strength, etc.  Now that I am coaching cross country, I've been looking even harder to find new things to give the girls some variety but to also make the workout fun for them.  A few weeks ago, I came across the Deck of Cards Workout in my Experience Life magazine put out by my gym Lifetime.  The concept is pretty easy but the execution can be very difficult!

    What you need: A deck of playing cards, including the Jokers
    How long it takes: Approximately 45mins if you use the entire deck
   There are a few things you need to remember:
       1. Number cards represent the number that you do of that particular exercise, so if you pick a 5 - you do 5 reps
       2. Face Cards are valued as follows: Ace = 10, Jack = 11, Queen = 12, King = 13 and Joker = Wild

  Now, each suit in the deck of cards represents a different exercise:

Diamonds: Hand to Elbow Planks
     1. You start in a plank position with your forearms flat on the ground.
     2. While staying balanced you place the palm of your right hand flat on the floor under your shoulder,  then do your left arm
     3. Reverse the movement and end up back in the forearm plank position.

Clubs: Jump Squats
     1. Stand with your feet shoulder-width apart
     2. Squat down low reaching with your hands towards the floor while keeping your back straight
     3. Jump up with your hands reaching towards the ceiling, jumping as high as possible
     4. Land softly back into a squat position

Hearts: Burpies
     1. Stand with your feet shoulder-width apart
     2. Squat down with your hands touching the floor
     3. Jump your feet back, so that you are now in push-up position
     4. Complete a push-up
     5. Jump your feet back to your arms, so that you are back into a low squat position
     6. Jump into the air with your hands reaching towards the ceiling, jumping as high as possible
     7. Land softly back into squat position

** Make it Harder** - Complete the Burpies with weights in your hands

Spades: Push-Ups
      1.  Assume push-up position with your palms under your shoulders
      2.  Go down as close to the floor as possible and push back up.

   **Make it Harder** - Do a Single Leg push-up instead

Jokers: Combination of side planks and regular planks with an overhead reach
     1. Lie on your side with your feet stacked on top of each other, with your forearm on the ground
     2. Lift your hips off the ground so that only your forearm and feet are touching the ground
     3. Switch sides
     4. Regular planks with an overhead reach - get into regular plank position and lift your right arm, so only your left arm and feet are touching the ground.  Switch after a few seconds

Let me know what you think of this workout! It's a great way to switch up your routine!


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