Hit the Deck

Hit the Deck

Inspired by Bob Harper's The Biggest Loser last chance workout. This is ridiculously awesome! It takes all the excuses out of working out.

 

• No weights? 
• No program? 
• No idea where to start? 

The # on the Card = The # of Reps 

Face cards = 10

Ace = 11 

Start with half the deck or all the single digit # and work your way up to the entire deck!!

Spades

 Chair lifts. 

1. Squat.
2. Pick up chair.
3. Raise above over head.
4. Set back down gently.

Hearts 
because everyone LOVES Squats!  
1. Reach your bum back as far as you can.
2. Drop it down like you are sitting in a chair. 
3. Paying close attention to keeping the knee behind the toe. 
4. When you come up make sure your weight is on your heels. - wiggle your toes to make sure! 







 
Clubs
Burpees
The mother of all! 
1. Stand up arms straight up.
2. squat down.
3. Jump back into plank.
4. Jump back up to squat.
5. Verticle jump back to start point.    









  

Diamonds  
Standard Push-ups
1. Straight spine.
2. Straight neck.
3. Palms flat.
4. Elbows out.   

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