12 Minute Deck of Cards Cardio Sweat Workout
Print Workout Here
OK ladies, I know we are all busy, stressed, maybe a little overwhelmed, and TIRED. BUT, if you can give me just 12 minutes, I promise you are going to feel like a brand new woman. Let’s get sweaty together!
What you will need:
- 1 dumbbell (ideally 10 Ibs+)
- Slam ball, ugi ball or pillow
Warm-Up:
- Included in workout.
Workout:
- DOC = Deck of Cards. We have 4 moves in total, each move is associated with a suit. For example, hearts =sprawls. If I pull a 7 of Hearts, we will be doing 7 sprawls. This workout is short, but damn it aint easy!
Exercises:
Hearts: Sprawl -. Thinks of sprawls as burpees slightly nicer cousin. We start in a standing position, jump into a plank, and then just back into our standing position.
Diamonds: Ball Slams – Grab your slam ball, ugi ball or pillow. Pick it up, and SLAM it down.
Clubs: Jumping Jacks
Spades: Wood Choppers – Grab your dumbbell. Visualize your hips are like a swing set. Sink down into a squat with the weight in both hands. As you squat the weight comes down in between the legs. Using momentum from your hips lift the weight up over your head, and come from squat into a standing position.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make Today Badass,
Kaylie
That was intense for me! Glad it was only 12 minutes. Done. Nice to hear your gratitude statements! Merry Christmas to all….
Merry Christmas Sandra xo
It was intense for me too, haha 12 minutes of torture!
That was awesome! Thanks!
Woohoo so glad you enjoyed Karyn! Happy Holidays!
Awesome work out to shake the lazy bones from me! Thanks :)
Oh that was perfect!!!
Thanks Kaylie!
Crazy what 12 minutes can do…sweat was dripping