10 Walking Lunges
10 Knee Hug Stretches
10 Quad Stretches
10 Side Lunge Stretches
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
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!!!
Great job Tracy! If I am getting it right, I have to go through the entire pack? So in other words do I have to workout with all the 52 cards?
You beat me Tracy! I finished in 23:36. The burpees really slowed me down. Next week I am aiming for sub 20:00.
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
Face cards are always 10 reps, but nice work! You modified it well!
OMG!!what a workout..I managed to complete it in 26 minutes. I simply hate burpees;)
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.
nice work!! 🙂
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!