Weekend Card Workout Challenge

Location: Home/Anywhere

Equipment needed: Deck of Cards

Time Needed: 20-25 minutes

Workout: Lay out a deck of cards face up.  Work through the cards in order with the exercises shown below.  Work through them as fast as you can with proper technique. 

-Red Number Cards: Body Squat Jumps (Do # on card)

-Black Number Cards: Push-ups (Do # on card)

-Ace: 10 Marine Push-ups (Start in a downward dog position (butt back and up). Slowly dip your face toward the ground and bring yourself to an upward dog position (hips to the ground with back arched). Then slowly pull back into downward dog. All without touching the ground with your hips and controlled.

-King: 25 Mountain Climbers

-Queen: 100 bicycle Sit-ups

-Jack: 15 Burpees

(Extra: Add the Jokers and do 10 Pull-Ups)

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Wednesday Bodyweight Rep Workout

Location: Home

Equipment needed: Pull-up Bar

Time Needed: 20-25 minutes

Warm-Up: 2:00 minutes

    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jumping Jacks
    -1 Minute Jog in Place

Workout: 3 sets @ 1:00 minute per set. 1:00 minute rest in between sets (Total time: 17 minutes)

Cardio: 1:00 minute

-Burpee to Pull-up: As Many Reps As Possible
(If no pull-up bar, do burpee to 10 Shadowbox punches AMRAP)

Abs: 1:00 minute
-Bicycle Sit-ups-50 (Both legs=1 rep)
-Plank for remainder of time

Legs: 1:00 minute
-Body Squat Jump: AMRAP

Upper Body: 1:00 minute
-Regular Push-up: 30 seconds AMRAP
-Spiderman Push-up: 30 seconds AMRAP

Cardio: 1:00 minute
High Knees-30 seconds AMRAP
Mountain Climbers: 30 seconds AMRAP

-Rest: 1 minute, Repeat

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Monday Minute Challenge: Bodyweight Workout

Location: Home

Equipment needed: Pull-up bar

Time Needed: 20-25 minutes

Warm-Up: 2:30 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jog In Place
    -1 Minute Rest

Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)

-Chest/Cardio Alternate: Pushups-10 reps
                                    Mountain Climbers: 20 reps

-Legs Alternate: Squat-1 rep
                         Lunge: Lunge, then squat and repeat with the opposite leg-1 rep

-Abs Alternate:
                 Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
                 Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
                 Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)                

-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).

                 Regular Pull-up-5 reps
                 Tricep Pull-ups (Grip hand facing hand)-5 reps
                 Chin-Ups (Inward Facing Grip)-5 reps

-Rest: 1 minute, Repeat

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Wednesday Body Weight Workout

Location: Home

Equipment needed: None

Time Needed: 20-25 minutes

Warm-Up: 5 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout: 5 sets as fast as possible

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)- 1:00 minute

-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps

-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps

-Mountain Climbers: (2 legs=1 rep) 25 reps

-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps

-Bicycle sit-ups: (2 legs=1 rep)-100 reps

Pictures and Videos to Come

Tuesday Body Weight Workout

Location: Your Room

Equipment Needed: Shoes, Pull Up Bar (Optional)

Time Needed: 25 Minutes

Warm Up: 5 Minutes
    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout:

First Cycle:
(3 minutes total)

30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).

30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).

Repeat this cycle 3 times in a row non stop movement.

If there's no pull up bar, make them hand stand push ups.

Second Cycle:
(4 minutes total)

40 Seconds body weight squats with alternating front kicks at the top.

20 Second hold in a 90 degree squat position.

Repeat this cycle 4 times non stop movement.

Third Cycle:
(4 minutes total)

40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).

20 Second hold in a plank position with elbows on the ground.

Repeat this cycle 4 times non stop movement.

Closing Core:
(6 minutes total)

1 Minute side plank position alternating sides, 3 sets each side.

Cool Down Stretch:
(Remaining 3 minutes)

Pictures and Videos to Come

Tuesday Lightweight Workout

Location: Gym

Equipment needed: 45 lb plate (or lighter if necessary), pull-up bar, 2 lightweight (10-15lb dumbells).

Time Needed: 20-40 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 3 sets as fast as possible

-45lb plate Squat to Press: (Holding plate, squat down and touch the ground, raise up and press plate above head to full extension, repeat)- 10 reps

-45lb plate Shoulder Rotations: (Holding 45lb plate at head height, rotate plate around your head in a one direction without moving your head or neck. Keep the weight high and don't move neck to compensate)-10 reps (5x clockwise, 5x counterclockwise)

-Alternating Lung Jumps: (Without weight, lunge with one leg forward, spring up and switch legs in midair, conduct a lunge with the alternate leg, repeat): 20 reps

-Pull-Ups: 10 Reps

-Mountain Climbers: 20 reps (Both legs=1 rep)

-T-Pushups: (With light dumbells or without weight, Do a push up and extend one arm (holding the weight or not) toward the ceiling turning your body sideways): 10 reps (5 each side)

-Lateral Jumps: (Stand straight, jump sideways as far as you can landing on your outside foot.  Coil and hold for a brief second without putting weight on your inside foot. Push off your outside foot the opposite direction and repeat.): 16 reps

Pictures and Videos to Come