The title pretty much says it all. My obliques were burning the day after I did this deck of cards workout.
In case you missed the first deck of cards workout I posted, I’ll quickly explain the premise. You’ll go through this workout by flipping over a card, one at a time, and doing the exercise corresponding to that suit. The number on the card indicates how many reps you’ll do. Face cards = 10 and Aces = 11 reps. Go through the entire deck.
Here’s how the suites break down for this particular workout:
- Spades = Kettlebell Windmill: Start in a standing position, legs wide, kettle bell pressed above head in left hand. Your left foot should be pointing forward, your right foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettle bell straight. Touch the ground by your right foot with your right hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly raise up to starting position. You’ll perform this on both sides. So if you draw an ace of spades, you’ll do 11 reps on the right and then 11 on the left. I used a 15-lb kettlebell for these and by the end of the workout was cursing the day I came up with this method of torture. I was seriously one damn spade face card away from flipping the hell out.
- Diamonds = Hindu Squats x2: Multiply the number on the card by 2 for your rep count. A Hindu Squat can best be described as a fluid, deep squat in which you roll onto the balls of your feet as you come up. This is one squat variation where it’s okay for your knees to stick out farther than your toes, and they will when you’re at the deepest point of the squat. Keep feet shoulder-width apart and move your arms in a circular motion so that your fingertips brush the ground when you’re at your lowest.
- Clubs = Bicycle Crunch x4: Multiply the number on the card by 4 for your rep count. Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.
- Hearts = Skiers x4: Hop laterally left and right as if you’re skiing through moguls. Multiply the number on the card by 4 for your rep count.
This workout took me close to 40 minutes to complete (the windmills are BY FAR the toughest part), and I was really feeling it the next morning. Be sure to stretch out your hamstrings afterwards—mine were super tight the next day.
Hope everyone has a great weekend! I’m off to Nantucket. Do you have any fun plans? (Besides doing this workout, of course.)