04/12/2021 - arena - Deck of Cards
AO: The Arena
When: 04/12/2021
QIC: Neutral
PAX:
Number of Pax: 9
Number of FNGS: 0
Pax Names:
Hairspray, Kodak, Pilgrim, Seinfeld, Sugar Mama, Cheyenne, Paperback, Love
BackBlast:
We did a Deck of Crds workout today. Here are the exercises for each suit and how many to do of each or how long to do it! We got lots of cardio in and all of our 45 second chair sits! We touched on all exercises except lunges…It was fun and thank you ladies for bearing with me today as I was quite foggy due to allergies!
Healthy Hearts: draw 1-5: Jump squats; draw 6-10: jumping jacks; draw J,Q,K: jump rope; draw Ace: Butt kicks
Speedy Spades: draw 1-5: high knees; draw 6-10: heismans; draw J, Q, K: mountain climbers; draw Ace: Fast Feet
Diamonds: draw 1-5: inchworms; draw 6-10: chair sit hold; draw J, Q, K: push-ups; draw Ace: lunges
Clubs: draw 1-5: thread the needle; draw 6-10: deadlift; draw J, Q, K: plank dumbbell pull; draw Ace: stomach leg lift
Joker: Free Choice
Card Key:
1-5 = 8 reps or 30 seconds
6-10 = 12 reps or 45 seconds
Jack, Queen, King = 16 reps or 60 seconds
Ace = 20 reps or 90 seconds
