Tagged: workout routines

Playing Card Work Out

Now that we’re clear of the final summer hurdle – the three day Labor Day Weekend – many of you feel it’s time to buckle down and really work hard on leaning up your body composition, especially before the high-caloric holidays hit us between November and December.  So today I thought I’d share with you one of my favorite ways to torture my clients (probably how I got the name “Priestess of Pain”) – the Playing Card Workout.

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This workout is so versatile and customizable it can be used with kids or adults, at a gym, or at home with as little as resistance bands and/or just body weight exercises.  You can also decide whether you’re going to “play” this workout for as little as 10-minutes, up to 30 or 60-minutes, it’s your choice.

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The concept is simple: you assign a type and quantity of exercise to each of the cards Ace Through King (1-13) in a deck of playing cards.  Then you shuffle them up, and take one card at a time, perform the exercise designated for that number (or face card), and then go back and pick another.  I change up my exercises regularly but here’s one I’ve used on beginning fitness clients who have just some basic gear.  Remember it doesn’t matter the suit, just the number of the card:

  • Ace (1)          10 Burpees
  • Two               25 Jumping Jacks
  • Three            15 Push-ups
  • Four              10 Single Leg Touch Downs (each)
  • Five               25 Biceps Curls (dumbbells or resistance bands)
  • Six                 30 Crunches
  • Seven            10 Incline Push Ups (against a bench or chair)
  • Eight              50 Air squats
  • Nine               3  30-second planks
  • Ten                 15 Triceps dips (using bench, chair or counter)
  • Jack (11)        30 Mountain Climbers
  • Queen (12)    20 Crab Walks
  • King (13)       15 Shoulder presses (dumbbells or resistance bands)

It doesn’t matter if you turn over the same numbered card numerous times (i.e., you turn over two 6’s in a row – you’ll be doing 60 crunches).  Keep the pace fast if you’re only working out for a short period (10-20 mins).  For longer (30-60 mins), every 10-minutes take a 2 minute break for water and to slow your heart rate down.

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There’s an even simpler option, assign only 4 exercises, one for each suit, and then perform that exercise for the amount of times of the numbered card you pick (i.e., Clubs = Push ups, a 5 of clubs is 5 push ups).  But either way, you’ll achieve great results and it’s hard to plateau with this workout.

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This workout routine will keep boredom at bay as it stimulates your brain and challenges your body, and it has effective cardio with simultaneous muscle fatigue all built in to one fun routine.  I challenge you to try it with your whole family, and encourage the kids to assign the exercises.  For those of you who are excited that Pumpkin Spice Lattes are back at Starbucks for the season, you’ll need to work of those calories for sure, and this is a quick easy way to do it.  Cheers and good luck!

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2017 Fitness Challenge

Every January a large percentage of our population renew their vow to get into shape and embrace fitness as a way of life. Every March the amount of people still on track or experiencing any success in their fitness goals is about 20%! If that’s you, read on because I’m going to help you succeed this year by giving you some much needed direction.

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The problem is usually that most people jump in too fast (or pick only one course of exercise) resulting in either burn out, boredom, injury, or just lack of sustained motivation. Without keeping your fitness routine varied and effectively focused you will not be able to sustain – especially if you aren’t already addicted to exercise.

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So below is a generic (yet adjustable to each individual) fitness routine that will last you through January. Those of you who stick with it, write to me and I’ll give you February, etc. If after 3 months you have stayed the course and seen and felt results – well then you can sign up (and pay) for more routines. But I am offering first quarter 2017 free routines, so take advantage people!

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Keep in mind, that nutrition is 70% of your battle. So if you are really committed you may want to order a customized meal plan from me (workouts247.com), but regardless I urge and remind you NOT to DIET. Diets do not work! Keep your nutrition lean and clean 85% of the time (15% is free for you to drink, eat sugary, fatty, hi-caloric stuff) and eat 6 small meals/snacks per day. Drink water water water and follow this routine and I know you’ll see results!

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Also stay off the scale – we’re trying to build muslce and reduce fat and the scale will not show the results you’re looking for. Only the way your clothes fit and the way you see your body are valid proof of your fitness success.

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So here is your FREE 3 Day – 30 mins workout routine for January. Most of this can be done with little to no equipment, and all of it is perfect for a gym. Either way, modifiy as you need to for your fitness levels and access to equipment, but do not modify how aggressively you attack this workout. BE A BEAST! If you need clarification on exercises, weights, etc., you know where to find me. Stick with this and next month you’ll be ready for a 5-day workout!

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DAY 1 – UPPER

10 burpees
10 incline push ups
15 Triceps dips
15 DB curls
10 DB up-out-in-downs
15 DB hammer curls
15 DB triceps kick backs
10 Leg lowers & raises (Abs)

Repeat circuit 2-3 times

DAY 2 – LOWER

25 Jumping jacks
10 Step Ups (each leg)
15 Jump Squats
10 DB Tap Squats
15 Wide to Narrow Squats
10 Dead lifts into Calf Raises
15 Single Leg Lunges (each leg)
25 V-sit in and outs

Repeat circuit 2-3 times

DAY 3 – TOTAL BODY

5 Mins steep incline treadmill walk (Or any cardio that kicks your butt)
20 DB Lunge walks with shoulder presses
10 DB push ups with alternating single arm rows
20 DB squats
20 Mountain Climbers
15 DB Curl to presses
15 DB Shoulder Flies
15 DB Triceps Ear Busters
3 Thirty-second Planks (prone iso abs)

Repeat circuit 2-3 times

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Take This With You.

Summer vacation time is upon us and many of will head out for relaxing tropical times, scene mountain retreats, or whirlwind city tours. Regardless of where you vacation, exercise is still essential. Ideally you will keep your muscles toned and calories burning through hiking, swimming, and miles of exploratory walking, but if you still desire a muscle training kind of workout, I herein offer my do it anywhere workout.

This workout relies solely on body weight so no equipment is necessary, and can be done in a small amount of space, indoor or outdoor, and is about 20 minutes long. Perfect for your vacation needs. So print it out, take it with you, and enjoy!

DLF’S DO IT ANYWHERE WORKOUT

   ROUND ONE:

10 Burpees w/push ups

15 Incline push ups (against a desk or wall)

20 Air squats

Rest for 1 minute – then repeat x 3

   ROUND TWO:

10 Triceps push ups (from knees)

15 Jump Squats

20 Mountain Climbers

Rest for 1 minute – then repeat x 3

   ROUND THREE:

10 Prone Alternating Arm & Leg lifts (palms & feet on ground in push up start position)

15 Prones to Planks

20 Stationary forward Lunges

3 30-second Prone-Iso-Abs (planks)

Rest for 1 minute – then repeat x 3

Below are photo examples of all the exercises listed.  Have a great summer vacation!

BURPEES:

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INCLINE PUSH UPS:

Incline-push-up

AIR SQUATS:

Air-Squats

TRICEPS PUSH UPS:

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JUMP SQUATS:

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MOUNTAIN CLIMBERS:

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PRONE ALT ARM & LEG:

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PLANKS TO PRONES:

Plank-Pushup

STATIONARY LUNGES:

Stationary-Lunge_Exercise

PRONE ISO ABS:

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