8 Week Fitness Program

The Home Fitness Program For Champions!

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30s 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. Using the guide below, perform the exercise allocated to that card for 30 seconds. Discard then select a new card and repeat. Rest for 30s after every 6-8 cards. 

Ace:  Reverse Crunches

2:  Mountain Climbers (fast)

3:  Lunges


4:  Biceps Curl


5:  Push Ups


6:  Prone Hold


7:  Mini Shuttle

 

8:  Upright Row

 

9:  Shuffles

 

10:  Jump Squats

 

Jack:  Star Jumps

 

Queen:  Bicycles

 

King:  Knee Highs

 

Joker:  Burpees

 

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