this was our first annual training workout.
"deck of cards" workout:
hearts - situps
diamonds - crunches
clubs - close hand pushups
spades - normal pushups
start with a deck of cards. for each card you draw, you do that many reps of the corresponding exercise. face cards are worth:
A - 14
K - 13
Q - 12
J - 11
we went through the entire deck!
also, as a footnote, we were led by sgt garrido, and we did the old style warmup: 2 minutes jog-in-place, neck rotation, shoulder rotation, hip rotation, knee rotation. abs stretch, upper back stretch, seated hamstring stretch, groin stretch.
here is my killer deck of cards workout:
ReplyDeletekings = 15 kbell swings
queens = 20 jump lunges
jacks = 75 mountain climbers
aces = 30 ab bikes
red = pushup of that #
black = jump squats of that # except for:
red and black #'s 2,3,4 do pullups instead
it scales pretty easily; if you want to do more pull ups, then shift the "pull up" range up one number (adds 20 pullups) and then the pushup/jump squat on '2' becomes '12.'
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