Friday, June 27, 2014

Who wanted to share a workout...

I thought starting the day with a picture of Yosey would be appropriate - especially since it is Friday!!

I was on my morning run today, and I got the idea for a theme for Fridays (I am a big believer in working out in the morning, but that will be another post). I love alliterations, I love Fridays, and I love sharing workouts - so welcome to FITNESS FRIDAY! I will not have an alliteration theme for every day of the week, but on Fridays I will try and share a new workout - hopefully it will give you some inspiration to stay active over the weekend.

So drumroll please ... welcome to:
The picture for this Fitness Friday is appropriate because I will be sharing a "Deck of Cards" workout today.

Deck of Cards Workout

Preparation:
1) Get a deck of cards and take out all Aces, 2's,3's,4's, and 5's
2) Find a hill and put your deck of cards filled with 6's - K's on top of the hill
  • First, you will need to warm up before you begin this workout. I think one of the easiest ways to warm up is to go for a run - 1- 3 miles. 
  • Once you are warm, you will start at the bottom of the hill and run to the top and grab one card and run back to the bottom
  • At the bottom of the hill you will perform the exercise that the suit tells you and do the number of reps that the number on the card tells you (Face cards = 11). Please click on the exercises listed below and that will take you to a video that demonstrates the proper form.
  • Once you are done with the exercise on the card, you will lay that card to the side and run up to the top of the hill and grab another card and come to the bottom and complete that exercise. 
  • Completing the whole deck of cards could take a long time, so I usually set a time limit around 15 minutes and do as many as I can with good form in that time. 
  • After your time is up (or you finished the desk - impressive!), you can cool down and stretch
~ This workout is very flexible and each time you do it, the suits can be a completely different exercise, or the suits could just represent what part of your body you want to hit and you could do different exercises each time. For example:
    • Hearts - Arms (tricep dips, push ups, bicep curls ...)
    • Diamons - Legs (squats, step ups, skater jumps ...)
    • Spades - Cardio (high knees, sprints, jumping jacks ...)
    • Clubs - Abs (sit-ups, russian twists, V-ups ...)
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Let me know if you try the workout or if you have any questions! It is a great workout to do in the summer because it gets you outside!

I want this blog to be interactive, so please leave comments and ask questions! Since it is Friday, do you guys have any fun weekend plans - especially any active plans? 
For me - we are staying in Ann Arbor this weekend and do not have too many big things planned! It will be a great catch up weekend. On the active side, I think B and I are going to take a bike ride tonight to a summer festival in downtown Ann Arbor and tomorrow B is busy, so I am filling the day with activity: a workout class, a hike with new friends, and a cookout!

I will leave you with a little quote because even if they are cheesy, I love them! Today is fitness themed for Fitness Friday!

                                        

2 comments:

  1. Hi Julie! This workout seems tough/fun and I think my marathon training buddy and I may try it out soon! Thanks for sharing :) Excited to keep following your blog!

    ReplyDelete
  2. Great Lilian! This is a great group workout - you and your buddy can take turns who runs up the hill! Thanks for the comment.

    ReplyDelete

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Disclaimer

I am not a registered dietitian (yet). My blog is simply a snapshot of my everyday life. The views I express are mine alone, based on my own experiences, and should not be taken as medical advice. Though I am a certified fitness instructor, the workouts I post may not be right for you. Please speak with a medical professional before making any changes to your current routine.