This is our HIIT THE DECK WORKOUT.
1. A deck of cards.
2. Medium weights.
3. Towel & water!
Take the deck of cards and divide into 4 decks, 13 cards each.
Each suit has a designated exercise--
Flip a card and complete the designated set. Continue to flip till the deck runs out.
Rest 1 minute.
Repeat for each deck.
Hearts: 3x burpees/7 squats
Clubs: 3 squat jumps/7 squat pulses
Diamonds: 3 push ups/7 shoulder taps
Spades: 3 plank walks/7 side plank dips
Try it and let me know what you think!
Yoga mat (or soft surface)
Medicine Ball (6-8#, optional)
1 minute per exercise
1 minute rest between rounds.
Complete the exercises in the following order, as many reps as possible in 1 minute.
Rest 1 minute between rounds.
Complete 3 rounds.
HONOR GOD WITH YOUR BODY
Yoga mat (or soft surface)
This video shows the last round of our workout.
Tip: count your reps and try to maintain or exceed each number for each :20 interval.
Jump rope :30
Butt kicks :30
Jumping jacks :30
High knees :30
Complete 12 reps of each.
Repeat for 15 minutes (or up to 30 min)
1. Push-ups (upper strength)
2. Alternating Lunges
(L, R = 1) (lower strength)
3. Burpees (cardio)
4. Jack Knives (core)
Cool-down & stretch
*tip: substitute different exercises to change up the workout as needed/desired.
Sometimes life gets crazy, and you just don't have time to get your workout in...no excuses, it's just the truth.
Well here's a simple workout you can do anywhere, anytime!
3 exercises per round
15 reps each
:60 Cardio accelerator between each round
Standing side crunches (each)
CA-jumping jacks :60
Side leg lifts (each)
Straight Double leg lifts
CA-high knees :60
Single leg calf raises (each)
Bicycle crunches (each)
Arm circles (15 fwd/bwd each)
CA-mountain climbers :60
Repeat for allotted amount of time.
Did you know you can train your abs everyday? It's true--and it may be the key to helping you build up your inner core strength. Follow this 15 minute plan at least once a day you'll feel AND see the difference! You can change the exercises as often as you'd like. The key is to do them!
1. Choose which exercises you will do for Crunches and Obliques.
You can keep these the same for each round or change them up each time.
2. Set your timer/intervals.
3. Start & Finish!
Here are 2 Sample Workouts:
You can do this on your own as well, just complete 1 minute of cardio between each round.
Add 1 exercise to each round (starting from the beginning) until 10 rounds are complete. Complete 10 reps of each exercise for each round.
TUBE LEG RAISES
REVERSE LUNGE W/ PRESS
BURPEES TO FRONT KICK
example rounds 1-5 (each round, you add a new set of exercises up to round 10)
ROUND 1 ROUND 2 ROUND 3 ROUND 4 ROUND 5
PUSH UPS PUSH UPS PUSH UPS PUSH UPS PUSH UPS
KB SWINGS KB SWINGS KB SWINGS KB SWINGS
JACK KNIVES JACK KNIVES JACK KNIVES
STAR JUMPS STAR JUMPS
Set your timer for :33. If you use GymBoss, you can customize the intervals.
Each round has 3 exercises that you will complete for :33 each.
Repeat each round 3 times before moving onto the next round.
Rest for 1 minute between each round.
ROUND #1 (3x)
Jump Lunges :33
Standing Lunge w/ Tricep Flutter :33 (light weights)
ROUND #2 (3x)
High Knee Twists
Sumo Squat Hold w/ Shoulder Press :33 (heavy weights)
ROUND #3 (3x)
Reverse Lunge w/ Lateral Shoulder Raise (light weights)