BOOT CAMP 8/18/09

DECK OF CARDS WORKOUT
Equipment: Deck of playing cards, medicine ball, resistance band

Stretch/Warm-Up: 5 mins

Place deck face down. Draw a card and perform the exercise based on the key below.

If you draw a 4 thru a 9, depending on the suit, perform that many reps of:
Hearts: Burpees
Diamonds: Bench tri dips (down/up/down=1 rep)
Spades: Skaters (both ways=1 rep)
Clubs: Bench push ups (down/up/down=1 rep)

If you draw these cards, regardless of suit:
Ace: 10 Plank to Side Plank Rotations
Twos: 2 Dive Bombers
Threes: Med Ball 3/3's (Squat 3x, add ball toss 3x, jump 3x, add ball toss 3x)
Tens: 10 Walking Lunges (both legs=1 rep)

If you draw a face card, regardless of suit:
Jack: 52 Jumping Jacks
Queen: 26 Curtsey Squats with Side Kick (13R, 13L)
King: 13 Band Bicep Curls (single/single/double)
Joker: Your Age in Mountain Climbers! (both legs=1 rep)

Stretch (5 mins)