17/12/2024
Deck of cards holiday workout
Every card is asigned with a exercise and a spesific time frame.
As cards are pulled from the pack you take them out,the joker however stayes in the pack...mix cards again before you take a new one
Time intervals for every card
❤ x 80 sec
♠️ x 60 sec
♦️ x 40 sec
♣️ x 20 sec
Workout chart
A❤:Walking pushups
A♠️:Lifted waves
A♣️:Mountain climbers
A♦️:Riding stance
2:♥️Seated incline curls
2:♠️:Reverse plank hold
2♣️:Legraises
2♦️:Good mornings
3♥️:Upright dumbelle rows
3♠️:Hammer curls
3♣️:Jacknifes
3♦️:Pushup position plank hold
4♥️:One leg butt bridge
4♠️:Kickbacks
4♣️:Ankle touches
4♦️:Narrow dumbelle press
5♥️:Shrugs(weighted)
5♠️:Calfraises(weighted)
5♣️:Sit-ups
5♦️:V-ups
6♥️:Side lateral raises
6♠️:Lifted rows
6♣️:Pull ups(chins)
6♦️:Concentration curls
7♥️:One arm rows(80 sec per side)
7♠️:Deadlifts
7♣️:Half burpie thrusters
7♦️:Leg lift plank hold
8♥️:Scull crushers
8♠️:Narrow pushups
8♣️:Tricep dips
8♦️:Alternating planks
9♥️:Sumo squads
9♠️:Flutter kicks
9♣️:High knees sprint
9♦️:Rotation planks
10♥️:Hip thrusters
10♠️:Walking lunges
10♣️:High knees
10♦️:Legraises
👷♂️♥️:Squad presses
👷♂️♠️:V-Jumps
👷♂️♣️:Dragon walk
👷♂️♦️:Clean and press
👸♥️:Half burpies
👸♠️:Snatches
👸♣️:Squad hold
👸♦️:Starjumps
🤴♥️:Jumping lunges
🤴♠️:Spiderman pushups
🤴♣️:Prisoner squads
🤴♦️:Knee drops
🃏:100 pulse squads...🙈🙈🙈(5 sets x 20 reps)
20 cards minimum must be played or do as much cards as you can in 1 hour..
Allow 1 min rest after every ❤80 sec card played and 30 sec after every ♠️60 sec card...the rest can keep rolling asap...😀
Have fun with the family and enjoy the workout...😀..
Workout
Warmup
Squad
Pushups
V-ups
2 sets x 10 reps
Workout
1:Lifted waves A♠️60 sec
2:Knee drops 🤴♦️40 sec/per side
3:Narrow dumbelle press 4♦️40 sec
4:Riding stance A♦️40 sec
5:🃏 100 deep Squads 🙈🙈🙈
6:Legraises 2♣️20 sec
7:Half burpie thrusters ♣️20 sec
8:Good mornings 2♦️40 sec
9:Dragon walk 👷♂️♣️20 sec
10:One leg Butt bridge 4❤80 sec/side
11:Flutter kicks 9♠️60 sec
12:Lifted rows 6♠️60 sec
13:V-ups 5♦️40 sec
14:Tricep dips 8♣️20 sec
15:🃏 100 deep squads 🙈🙈🙈
16:High knees sprint 9♣️20 sec
17:Narrow pushups 8♠️60 sec
18:Scull crushers 8❤80 sec
19:Consentration curls 6♦️40 sec/side
20:Reverse plank hold 2♠️60 sec
If you what to do some more movements grab you pack of cards and draw some more and follow your chart on top....😀
