h.i.i.t. workout-week 1

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.

You need:
1 deck of cards
Timer
5-8lb weight (or as heavy as you'd like)

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

You need:
1 deck of cards
Timer
5-8lb weight (or as heavy as you'd like)

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

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.