The Royal Flush

Tonight I decided to spice up my workout while playing cards. Not really playing, but I did use a full deck of cards for my workout! I like doing this workout every once in a while because it keeps me going for 65 minutes straight (with the exception of two short 30 second breaks for water) and it is challenging!  For this workout you will need to choose 4 exercises and a deck of playing cards. 

 How it works: Start with the first exercise, flip the card over and do that many reps. Move on the the next exercise immediately and flip over the next card  and complete that many reps. Complete the entire deck. It's easy to explain, but it's not that easy to do. If you do find that is is too easy, increase your weight because you're not working hard enough. I was sweating like a pig during this workout, and I did the cards again for an ab circuit. (Ryan told me it was going to suck, and it did. I hate when he's right :p) Not everyone plays with the Jokers in the deck, but I do. Boy, do they  sneak up on your during the exercises you dread most. I got stuck with the Jokers for Kettle Bell Swings and Goblet Squats, and again for Russian Twists and Knee to Chest.  Take breaks as needed, especially if your body is not use to working out for this long without a rest period. Have fun with this workout, and remember to stretch! You're almost through the week and your cheat day is just around the corner! Keep up the hard work.

Value for the cards:
1-10: that many reps
J- 11
Q-12
K-13
A- 15
Joker- 20

Circuit 1: took 35 minutes to compete the entire deck
Kettle Bell Swings: 110  reps total
Dumbbell Tricep Extension with 20lb: 126 reps total
Goblet Squats with 20lb dumbbell: 107 reps total
Bicep Curl with 20lb bar: 107 reps

Ab Circuit: took 30 minutes to complete the entire deck
 Russian Twist (8lb ball): ( touching each side  is 1/2 rep. touch both sides equals 1 rep) 133 reps total
Knee to Chest with Stability Ball: 103 reps total
Flutter Kicks (each leg up is 1 count) 96 total reps or 192 each leg counted individually.
Straight Leg Sit ups (8lb  ball): 128 total reps (instead of a bar, I use a ball. 
Video demonstration: straight leg sit ups

Cool Down:  15 minutes on Treadmill 10.0 incline, 4.2 mph