Congratulations! You've Decided to Get Focused and Get Fit!

Welcome to Alexis Martin's "Get Focused, Get Fit" blog! I hope this helps you set attainable goals and more importantly, REACH your goals! Check back regularly for updates and new helpful hints to stay on track!

Thanks for putting your health first,
Alexis Martin

Tuesday, February 9, 2010

Gambling on your Health

"Deck of Death" workout! If you want a fun, hard workout for home, all you need is a deck of cards and you!  If you have exercise toys like balls, bands or weights, you can incorporate them too!

Here is the workout:

Each deck of cards has 4 suits.  On a piece of paper, draw one of the suit symbols and list 1-3 individual exercises on the paper.

EXAMPLE:

draw a HEART at the top of the paper; underneath write:
HOP SQUATS
JUMPING JACKS
SIDE SHUFFLE

next paper draw a SPADE; underneath write:
PUSH UPS
SIT UPS
SPIDERMAN PLANK (alternating knee raises to the elbow while holding a plank)

3RD paper draw a CLUB; underneath write:
BRIDGE LEG LIFTS
SIDE SQUATS
WALKING LUNGES

4th paper draw a DIAMOND; underneath write:
TRICEP DIPS (you'll need a chair, table or bench)
BICEP CURLS (use a band, weights, or anything you can hold that weighs 5-15 lbs.)
SHOULDER CIRCLES OR SHOULDER PRESS (you can do these without props as long as you create your own resistance or use a band, weights or other object 5-15 lbs.)

Now you are ready!  Separate the deck into three equal stacks.  The object is to flip through the stacks as quick as possible by performing the exercise with the corresponding suit as many times as the card states.  Use the first stack for the first exercises listed on the sheets, the second stack for the second exercise listed and the 3rd for the last exercise listed.  I count ACES as 11, NOT 1! Jacks are 11, Queens are 12 and Kings are 13.

 Vegas style workout!! And best of all, YOU WIN!

No comments:

Post a Comment

There was an error in this gadget