This evenings workout was another deck of cards, I’m in a hotel this evening so worked out in a small courtyard at the rear of the hotel. The exercises were:
Suits
* Spades = Boxers sit ups
* Hearts = Push ups
* Diamonds = Jumping Jacks
* Clubs = Squat Thrusts
Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.
I did this twice for a total of 908 exercises, make no mistake about it, if this workout is done correctly there are few routines that are as challenging as this one. Don’t rest between exercises and only have a very short rest between decks.
The deck of cards workouts are some of my favorite workouts as they don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts you could try. Each shuffle of the deck provides a new workout. Give the deck of cards a whirl and you won’t be disappointed.
Originally posted 2009-06-01 22:23:43.
Tagged as:
bodyweight,
deck of cards
An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.
After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.
Minimum rest between exercises of just a few seconds.
Originally posted 2009-06-09 20:02:03.
Tagged as:
bodyweight,
dumbbells,
squat thrusts,
squats,
stomach crunchies,
workout
