Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching followed by 10 squats, 10 pushups, 10 situps, 20 Jumping Jacks, and a 1-minute plank hold.
Workout: “Card Games”
This “Card Game” will last 20 minutes and will use 1-2 decks of cards (can be shuffled again and reused). Each suit represents a different movement as defined below. The number of reps performed for each movement is determined by the number on the card with Aces equal to 11 reps, Face Cards equal to 10 reps, and all others equal to their numerical value. For example, if you draw an 8 of clubs, you will perform 8 V-ups (as shown below). The goal is to get through as many cards as possible in the allotted time. Make sure you throw in a sprint between each card…25 yard shuttle run, at least!
There’s a CATCH (or two)…if a 4 is drawn (regardless of suit), everyone immediately drops and performs 4 BURPEES before resuming the exercise they were currently doing. If a JOKER is drawn, everyone immediately drops and performs 1 HATEMAKER.
Hearts – Grasshoppers (each leg equals ½ rep)
Spades – Dumbbell Thrusters
Diamonds – Pushups
Clubs – Russian Twists(use dumbbell, kettlebell, or medicine ball – each side equals ½ rep)
Post the number of cards you used to comments.
THE MARCH CHALLENGE
Simple bodyweight movements often get neglected in favor of using fancy machines or complicated free weight movements. The Pushup is perhaps one of the best movements used for adding strength and power to your body. You’ll work your chest, triceps, shoulders, back and core muscles with every rep. So…this month, I challenge each of you to complete 1800 Pushups using perfect form with each rep. Perfect form means keeping your core tight and getting your chest to touch the ground with every rep. No saggy hips and no butts way up in the air. If you need to scale, feel free to perform pushups on your knees, but by the end of the month, I hope to see you doing most of your pushups strict! The month begins today and ends on the 31st…who’s in???