PLAY YOUR CARDS RIGHT!
WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES
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MUSCLE BLAST: CORE 10 mins. 50 seconds work / 10 rest (or 40/20 or 30/30 as preferred) 3 rounds of 3 and a final 60 sec Hollow Hold to finish:
- Plank
- Bicycle Crunch
- Wipers
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DEALER'S CHOICE 30 mins. 3 rounds of 9 minutes with one minute rest in between. Turn deck of cards face down. Each person takes it in turns to pull a card and everyone does that card value in reps. Eg: 7 CLUBS is 7 press ups and 7 SPADES is 7 Burpees & all face cards are 11. Keep pulling cards for 9 minutes. MAX EFFORT throughout.
- Clubs = Press Ups
- Spades = Burpees
- Hearts = Tuck Jumps
- Diamond = Alternative Lunge Jumps
- NOTE 1: Why not pick your own exercises for rounds 2 and 3?
- NOTE 2: For extra spice add in a 50m sprint every time an even card value is pulled?
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MUSCLE BLAST: UPPER BODY 10 mins. 30 seconds work - 30 seconds x 10. Pull a card for each round
- Black = Dips
- Red = Press Ups
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THE FINISHER 5 minutes duration. Shuttle run between 2 cones set 100m apart (or 25m or 50m or 75m as preferred).
RUN AS FAST AS YOU WANT BETWEEN THE CONES (AIM FOR 15-20 SECONDS) THEN REST FOR BALANCE OF YOUR 30 SECONDS THEN RUN BACK. START EACH 100M EVERY 30 SECONDS. IT’S YOU VERSUS THE CLOCK FOR 10 SHUTTLES.
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WARM DOWN: stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.
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EXPLAINERS: Check out our FREE Dad Bod “Pick & Mix” drills download on our website for explainers.