For this evenings workout I ran up to the football pitch and worked through a deck of cards and after a quick drink, shuffled the cards and worked through the deck again. The exercises were:
Suits
* Hearts : Diamond press-up
* Diamonds : Tuck jumps
* Spades : Squat thrusts
* Clubs : Leg raises
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.
Using a deck of cards to workout is one of my favorite fitness tips as the workouts don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts that you could ever try. For people who are just starting with strength training a bodyweight workout using a deck of cards is often more than enough to begin with and it gives you a good foundation of strength you can build on later.
Give the deck of cards a whirl, you won’t be disappointed.
Tagged as:
deck of cards,
leg raises,
press ups,
squat thrusts,
tuck jumps,
workout
This evenings workout was a mix of dumbbell and bodyweight exercises, If you want real fitness, fat loss and physique building results that you can use in the real world, then combining bodyweight and dumbbells is the best option. Forget about strapping yourself into some machine that has no relation to any movement you’ll do in the real world. Bodyweight calisthenics are the best way to train your body to move in the way it most naturally moves. Dumbbells are the best way to train your body to move objects. You can use dumbbells in unison, one at a time or in an alternating manner. Again these weighted resistance movements are closely related to the way you move in the real world.
Example bodyweight and dumbbell circuit workout. Each exercise is done for 30 seconds time with 30 seconds rest using the Gymboss Timer. Work through the circuit twice.
* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch (30 seconds each arm)
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch
I worked through this circuit twice. This was my workout for the 15th July.
Tagged as:
Bent over row,
Dumbbell lunges,
mountain climbers,
One arm snatch,
Plank,
press ups,
Seated Russian twists,
Shoulder press,
Sicilian crunch,
Side crunches,
Split dead lift,
squat thrusts
