Here is a great HIIT workout if you're crunched on time!
First things first, you will need a deck of cards (hence the name "Card workout") Now that you have your deck of cards the fun can begin! Each deck of cards has 4 suits and a numerical value of 2-14 (Jack 11, Queen 12, King 13, Ace 14)
Each suit will be an exercise and the numerical value on the card is the amount of reps you will perform. Start flipping the deck one card at a time and perform whatever card shows up. The point of this workout is to time how long it takes for you to get through the entire deck! Taking rests is completely fine if necessary, just keep in mind the clock is ticking!
Here is a few example of how this workout can be utilized.
Legs;
Hearts- Squat
Club- Jumps squats
Spade- Lunges
Diamond- Leg extension
Arms;
Hearts- Hammer curl
Club- Tricep dips
Spade- Forearm curl
Diamond- Tricep rope extension
Great thing about this workout is that you can easily track stamina, strength and cardio progress because that same routine will take you less and less time to complete. Once you beat your workout time twice in a row, change the exercises, weight, or BOTH!
Fun fact: Once you've completed the whole deck, you just performed 104 reps of each exercise.
Don't hesitate to reach out if you need clarification or have any questions at all!
- Mike Flores
Hulk Fit Co.
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