This is our HIIT THE DECK WORKOUT.

You need:
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.

Exercises:
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! 

You need:
Set of dumbbells (3-5 #)

Yoga mat (or soft surface)

Medicine Ball (6-8#, optional)
Timer

The workout:
3 Rounds
7 exercises per round

1 minute per exercise

1 minute rest between rounds.

Instructions:
Set timer for 7 intervals of 1 minute, allowing about 7 seconds for transition between exercises.

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

You need:
1 deck of cards

Yoga mat (or soft surface)
Timer

The workout:
4 rounds
13 cards per round
Each suit represents an exercise.
intervals are 20 seconds work/10 seconds rest.
Rest 1 minute between rounds.

Instructions:
Shuffle the cards and divide them into 4 decks of 13 cards each.
Set your timer to :20 work/ :10 rest (I use the Gymboss app).

For this workout:
Hearts=Tuck Jumps
Clubs=Mat Shuffles
Diamonds=Toe Touches
Spades=V-Push Up to Reverse Tabletop


Flip over the top card of one deck-complete the corresponding exercise with all-out intensity for 20 seconds.

Rest for 10 seconds as you flip over the next card.

Repeat for each deck of cards, resting 1 minute between rounds.

Make sure to warm-up and cool down before and after your session.

Instructions:
Shuffle the cards and divide them into 4 decks of 13 cards each.
Set your timer to :20 work/ :10 rest (I use the Gymboss app).

For this workout:
Hearts=Burpees
Clubs=Plank w/ Diagonal Reach
Diamonds=Straight Arm Jacks w/ 5lb weight (optional)
Spades=High Knee Twists

(THE EXERCISES WILL CHANGE FOR EACH WEEK.)

Flip over the top card of one deck-complete the corresponding exercise with all-out intensity for 20 seconds.

Rest for 10 seconds as you flip over the next card.

Repeat for each deck of cards, resting 1 minute between rounds.

Make sure to warm-up and cool down before and after your session.

Warm-up

Jump rope :30

Butt kicks :30

Jumping jacks :30

High knees :30

Squats :30

Stretch

Complete 12 reps of each.

Repeat for 15 minutes (or up to 30 min)

Circuit

1. Push-ups (upper strength)

2. Alternating Lunges

(L, R = 1) (lower strength)

3. Burpees (cardio)

4. Jack Knives (core)

(Repeat)

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!

You need:

-a timer

The Workout:

10-15-20 minutes

3 ROUNDS

3 exercises per round

15 reps each

:60 Cardio accelerator between each round

ROUND 1:

Squats

Standing side crunches (each)

Push ups

CA-jumping jacks :60

ROUND 2:

Side leg lifts (each)

Straight Double leg lifts

Tricep dips

CA-high knees :60

ROUND 3:

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!

Instructions:
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.

INSTRUCTIONS:
Add 1 exercise to each round (starting from the beginning) until 10 rounds are complete. Complete 10 reps of each exercise for each round.

Exercises:
PUSH UPS
KB SWINGS
JACK KNIVES
STAR JUMPS
RUSSIAN TWISTS
TUBE LEG RAISES
SKULL CRUSHERS
PLANK JACKS
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
                                                                                       RUSSIAN TWISTS

INSTRUCTIONS:
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
Plank :33
Standing Lunge w/ Tricep Flutter :33 (light weights)


ROUND #2 (3x)
High Knee Twists
Plank :33
Sumo Squat Hold w/ Shoulder Press :33 (heavy weights)


ROUND #3 (3x)
Power Jacks
Plank :33
Reverse Lunge w/ Lateral Shoulder Raise (light weights)