Fitmark Ambassador Dawn Crocetti shares a new way to get your workout accomplished while changing it up
Every so often, people show up to the gym and appear to have enormous brain farts when it comes to what they should be doing. For times like those, here is a fun, quick, challenging workout that needs few pieces of equipment. If you’re doing this at home and you don’t have a lot of gear laying around, get creative: instead of a kettle bell, hoist a gallon of detergent or milk or paint. No place to do pull ups? Well firstly, that’s just sad. Solve it by using elastic bands (you do have elastic bands, don’t you?) and turning it into a lat pull down. Not exactly the same but better than couch surfing.
The choice of exercise is entirely up to the player. I try to keep a well rounded group of exercises in mind as I am planning the workout. (A push, a pull, a core/fullbody, a cardio) For example:
clubs: burpees (easier: air squats)
spades: push ups
hearts: jumping jacks
diamonds: pull ups
So for each card drawn, do the assigned exercise, do as many reps as the number on the card. For example, 9 of clubs would be 9 burpees.
For Face cards, you can choose additional exercises or rest periods. For example, I often use:
Jacks: 30 second rest
Queens: 10 kettle bell swings (player determines weight, trainer determines reps)*
Kings: 5 x deadlift (player determines weight, trainer determines reps)*
Jokers: 60 second rest
*for these exercises, trainer determines number of reps before hand.
This workout is meant to be completed in a rapid fashion, hence few rests. Also, this is great if you have an old deck of cards that is missing a card or two. Of course you can do a double-deck or deck plus odd cards. There are no hard and fast rules other than not to dawdle. Get up, get your sweat on, get fierce.
Fitmark Ambassador 2013