Week 2 - Day 8. Are you ready for another great week? Well I have been brainstorming a lot of fantastic workouts and I'm super excited to share them with you and to help you reach your diabetes and fitness related goals.
Full Body Deck of Cards Workout
What you need:
One deck of playing cards with faces, and enough space to move around.
How it works:
Shuffle the cards and stack somewhere convenient. Once you've warmed up a bit, or are ready to start, flip the first card and do the exercise that corresponds with it (see below). Continue to flip through all the playing cards, even the jokers, until you you've reached the end of the deck, or you've run out of time. Try to go as fast as you can, with as little rest as possible while keeping form. This will keep your heart rate up for a better after burn for hours. Trust me, this is a good one.
NOTE: If you don't have access to a deck of face cards, do 84 reps of each exercise. Split however you like, just get them done as fast as you can.
The Deck Exercises:
Every numeral card in the deck of cards represents a different exercise and the number represents the number of reps to do. For all royals, you do 10 of that exercise.
- Spades: Jump Squats
- Hearts: Burpees
- Clubs: Tuck Jumps
- Diamonds: Push Ups
Ace of Hearts = 10 Burpees (I'm sorry in advanced for that one!)
3 of Clubs = 3 Tuck Jumps
Jokers: You have 2 options for your 2 jokers in the deck, you can either run 1/2 a mile OR do a 60 second hover hold. You choose. This equals either 1 mile total or 2 minutes of hover hold total.
That's it! How fast can you go??
Remember, modify as you need to. If you have bad knees or are having a hard time with any of the exercises, switch the exercises to ones that are more conduscive for you.
Some exercises you can exchange for:
- Mountain Climbers
- Shoulder Taps
- Tricep Dips
- Butterfly Crunches
- Plank Jacks
- Create your own...
Let the 'Getting Fit with T1D" FB Group known how it went so we can support and encourage each other closer to your goals. You are amazing, just do the very best you can.
Your T1D Dietitian,
Ariel Warren, RD, CD
- Jump Squat
- Push Ups
- Tuck Jumps
- Hollow Hold