I'm finally feeling back to normal after having a cold that hung around for too long. It feels like it took a lot longer than usual for me to beat this one. While I'm still coughing a bit, I'm no longer feeling congested. Yay! Today I'm sharing a workout. It's a full body workout and the only pieces of equipment you need are a deck of cards and a yoga mat for the crunches and push ups.
Pick three cards at a time. The number indicates the number of reps. Aces are 1 and face cards are all 10 reps. The exercises are determined by the suits. Hearts are crunches, clubs are body weight squats, spades are jumping jacks, and diamonds are push ups. So if you pull a 2 of diamonds, a king of spades, and a 7 of hearts, you'd do 2 push ups, 10 jumping jacks, and 7 crunches. Make sure your form is good, even towards the end when you're starting to get tired. Take rest breaks whenever you need them. Time how long it takes you to get through the entire deck (including the rest breaks) and keep track of it each time you do this workout to see how much your time improves.
Just in case you're not sure about any of the moves, here's descriptions of all of them:
Crunches // Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Air Squats // With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Jumping jacks // Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.
Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.
What's your go to cold remedy? Have you ever done a deck of cards workout before?
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.