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Wednesday's Wicked Workout! - 12 August 2015
This week's workout employs a technique known as the "Deck of Cards" technique. It's a technique that is used extensively in THE PRISON WORKOUT SYSTEM.
To do the workout, all you need is a deck of cards and bit of open space.........and of course the motivation to work hard! You're trying to get through the deck as quickly as possible, so what you put in is what you get out!
Anyway, to do the workout make sure you have a well shuffled deck of cards.
Assign the following exercises to the following suites from the deck:
* Hearts => Mountain Climbers
* Diamonds => Leg raises or V-ups
* Clubs => Push-ups
* Spades => Lunge Jumps
These are most of the same exercises from last week's workout, but done in a different format (Check out the videos below if you're not sure how to do them)
To begin the workout, flip over the first card and do the number of reps for that particular exercise (based on the suites assigned above).
Picture Cards are 10 reps and Aces are 11 reps.
Keep flipping cards over and doing the required number of reps for the appropriate exercise, until you've made your way through the whole deck. Go as fast as you can.
It might seem easy at first, but fatigue builds up quickly.
If you're not totally licked after working your way through the deck, then add on 100 bodyweight squats as a finisher. Again, as fast as possible.
8 lunge jumps, 4 leg raises, 10 leg raises, 9 push-ups.
That's just 4 of the cards, getting through the whole deck yields quite a punishing workout.
PS: Don't forget to join the Lean and Muscular community to receive more butt-kicking workouts every Wednesday. Just for signing up, I'll give you my 4-week PRISON WORKOUT TRAINING PROGRAM. Sign up here
Article by: Bryan Hamann.
Bryan is a personal trainer, certified bootcamp instructor, Ironman Triathlete and author of THE PRISON WORKOUT.
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