30 Day Challenge: Day 16

Warm-up #2 (Jump Ropes… or pretend you have a jump rope!)
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches
Glute Bridges x 15
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE


Metabolic Workout– Deck of cards workout

Hearts = Push-ups
Diamonds = Mountain Climbers (each leg)
Spades = Burpees
Clubs = Situps
Face cards (no matter what suit) = Squats

**Shuffle the deck. If you have jokers, put them in at approximately 1/3 and 2/3 of the way through the deck.  These little guys will be your REST sessions.  Start the clock and draw the first card.  If you draw a 9 of hearts, you have 9 push-ups. Next card is 3 of clubs, you have 3 situps.  If you draw a 6 of diamonds, you have 6 mountain climbers ON EACH LEG. And so on.  When you get to a joker, rest at least 1 minute, but no more than 3.  Your goal is to get through the entire deck.  Each person is going to be at very different fitness levels.  Some of you, I would challenge to finish it in under 30 minutes.  Record your time.  Yes, it’s random, so don’t be surprised if you draw the same suit multiple times in a row!! **

Planks x 60 seconds (modify on knees, if needed)
Side Planks x 30 sec. each side
Repeat twice

About Julia Ladewski

10 Responses to “30 Day Challenge: Day 16”

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  1. Tracy says:

    Finished the deck of cards part in 21:25, holy crazy…think all my burpees were in the beginning and it almost killed me, lol…almost passed out doing my planks too I was so tired…great workout!!!

  2. Melissa says:

    You beat me Tracy! I finished in 23:36. The burpees really slowed me down. Next week I am aiming for sub 20:00.

  3. Katie says:

    I’m soaked in sweat! Love it!! For the face cards I didn’t no the number of squats to do so for jack-11, queen-12, king-13, ace-14 was that right? The face cards seemed to be never ending!
    I finished with 18:32, although I had to modify the push-ups towards the end. Next week I hope to not modify them at all

  4. chhaya says:

    OMG!!what a workout..I managed to complete it in 26 minutes. I simply hate burpees;)

  5. Darcie says:

    I told myself I was gonna be happy if I could complete it in 30 min. It looked like it was going to be a big challange. but I timed in at 20min 15sec I couldn’t believe how much stamina I have gained. I don’t mind the Burpees but those mountain climbers kill me everytime. Dam these poor knees of mine.

  6. Jackie Calamia says:

    I’m a little late on starting this workout but I just finished it in 18:36! Woo! I only had one joker in my deck and only used a 1 minute break. I’m feeling pretty sweaty!

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