Head of Training, John Courtney, is back to give a new meaning to his position title. Check out this really creative workout that only requires a deck of cards!
Usually called the Deck of Doom... but hey, let's stay positive! This one is evil dreamy because of how simple it looks on paper. But these add up quick: 436 reps and 2 Jokers if you use my numbers below! Some tips to make this easy(ish): Use a whiteboard to write down the exercises you've selected. It's surprising how easy it is to forget! Use a yoga mat for your burpees (yes, you have to include burpees). Try to complete the circuit in 45-59 minutes - no hesitation!
Needs: Deck of 54 Cards (52 cards + 2 Jokers)
Optional: Yoga mat, dumbbells, kettlebells, jump rope, whiteboard
What: Each suit (Hearts, Diamonds, Clubs, Spades) is assigned a movement or exercise. Each Joker is assigned a special movement or exercise that is different from the rest of the workout (see example below). The number on the card represents the number of reps for each movement or exercise. Face cards are worth 10. Aces are worth 15.
How: Shuffle all 54 cards together and place face down in front of you. Turn one card at a time, complete the required exercise as quickly as possible, and place the completed card face up in a separate pile. Continue through all cards as quickly as possible.
Hearts: Burpees (always!)
Diamonds: Step-Ups (18 - 24"), each leg
Clubs: 3-Count Flutter Kicks
Joker #1: 50 KB Swings
Joker #2: 1-minute wall sit
Here are my kids kicking butt on this challenge!