October 26, 2011 Sam Mugavero



Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed by Squats, 10 Pushups, 10 Situps, and 30Jumping Jacks.

Workout: “Card Games”

For those of you that have never played…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. Sounds easy, right?

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 us drawn, everyone immediately drops and perform 1 HATEMAKER.

The Movements:

Hearts –Grasshoppers

Spades –Dumbbell Thrusters

Diamonds –Turkish Getups(use Dumbbell or Kettlebell)

Clubs – V-Ups/Tuck-ups or Situps (scaled)

Post the number of cards you used to comments.

Comments (3)

  1. kathy.massengale


    It is a good thing that I was not elected Homecoming Queen.  My shoulders are too sore to wave to the crowd!

    • Smugs

      Poor KMass

      Arms sore??? To many burpees and TGU's today? Hope you and the "leggers" enjoy tomorrow!