8 Week Fitness Program

The Home Fitness Program For Champions!

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26. Counting Cards

 

Time: Warm Up: 3 min.  Workout: 20 min.  Cool Down: 5 min.

Equipment List: Floor Mat, Resistance Band, Deck of Cards

 

Warm Up
Be sure to warm up before starting any workout.
 e.g. Short jog, skipping, etc. (light exertion - building in intensity)

 

Workout
Using a standard deck of cards, shuffle and then select a card at random. The card selected represents the number of reps to complete for the exercise. Discard and select a new card for the next exercise. Rest for 30s after every 6-8 cards. 

 

Card Guide
Cards 2-10 = Reps as shown by the number on the card.
Jack = “exercise” x 10 reps + 2 x Burpees

Queen = “exercise” x 10 reps + 3 x Burpees

King = “exercise” x 10 reps + 4 x Burpees

Ace = “exercise” x 10 reps + 5 x Burpees

Joker = 10 x Burpees

 

Exercises:

  • Jump Squats

  • Push Ups

  • Standing Row

  • Star Jumps

  • Lunges

 

Cool Down
Full body stretch out.

 

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The Rise Personal Training Park Ridge, QLD 4125

 

Brisbane Boot Camp Instructor
Fit For Life's Adventures