Posted February 28th, 2016 under Workout & Exercises

Workout of the Week: Hit the Deck Core Challenge 1

Tags: cedar park bootcamp, cedar park trainer, austin personal trainer, sculpt my body fitness, workout of the week, core challenge, hit the deck challenge, core strength

Workout of the Week:   Hit the Deck Core Challenge 1

HIT THE DECK CORE CHALLENGE #1

"FOLLOW SUIT"

Get ready for a mix of cardio and core work in this tough Core Strength Challenge! 

You'll need a weighted plate, a deck of cards, your own body and a mat!  

This core challenge comes from a series of "Hit the Deck" Core Card Games I provided to my bootcampers and clients last week.  I gave them instructions for 5 different Card Game Core Challenges, and challenged them to complete each game twice by March 14th (first day of Spring Break!).  That gave them three weeks to finish. 

Here are the instructions I gave them with the complete "Hit the Deck" Challenge:

"This challenge consists of 5 “HIT THE DECK” CARD GAMES filled with core exercise challenges.  You must use the entire deck of 54 cards for each game (including the jokers).   You may start the card games in any order.   If you do not have time to finish the entire deck for one game, simply leave your cards in the order you left off, and finish at another time.  You must play each game 2 times.  

Fit this challenge in as you have time OUTSIDE of Bootcamp and training sessions.  Just keep track of your progress as you go.    

You have 21 days to complete the challenge!  The Challenge begins TODAY AND ends on March 14, 2016 (the first day of SPRING BREAK!). 

Print it, post it on our bulletin board AND on social media. Work at it, Challenge yourself AND your family and friends!   Make sure to update me on our Private page & others on Facebook about your progress.  As an added bonus, get the family involved (spouses and children).   YOU WILL NEED A PARTNER FOR GAME #5.  But also…let them perform the Challenge on their own, AND/OR they may complete 1 ENTIRE “HIT THE DECK” CARD GAME for you!  Check the boxes once one entire round of each game is completed. 

Get busy, have fun, and GOOD LUCK!  Don’t leave this until the last week.  Time will get away from you!"

So yesterday, I decided to take Core Challenge #1 and break it up into 5 min increments, combined with 5 min running intervals, and complete a total of 60 minutes of work!   I started with 5 minutes running on the treadmill and then completed 5 minutes of the following Core Challenge, flipping over the deck in random order.  I left the deck where it was split, ran 5 more minutes and continued another 5 minutes with the cards.  I repeated this series 6 times for a total of 60 minutes.  Feel free to use this variation or simply follow the instructions for the Core Challenge using the cards only!  

HIT THE DECK CARD GAME #1:  “FOLLOW SUIT.”   Shuffle cards and place them face down.  Flip over one card at a time and perform the coordinating exercise for each suit and for the assigned number of repetitions until you complete the entire 54 card deck. 

Hearts:  10 Burpees with optional jumping jack

Diamonds:  10 Diamond Pushups 

Spades:  10 Sit to Stand 

Clubs:  10 Lying Leg lifts (optional chest press with leg lift)

 

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