Posts Tagged ‘bootcamps’

Hello everyone. We here at SG Human Performance having a very productive off week here at the gym. This is our week to get caught up on some paperwork, review our bootcamps to see how are members are progressing and to re-screen individuals on the functional movement screen.

Every off week we try to offer 1-2 bonus workouts that have a little twist to keep our members guessing. This week’s bonus workout is termed the deck of cards!

We took 2 decks and eliminated all cards with a 9 or 10. (Cards remaining are 2-8, Ace=1, jacks, queens, kings & jokers)Then we set a timer for 30 minutes and instructed the members to pick a card and do the exercise that went along with the suit and the number determined the amount of repetitions. We instructed to chose the weight accordingly to the number of reps requested for them to perform. Quality over quantity and to feel free to take breaks during the exercise and/or the workout itself. Here are the exercises we assigned for the workout according to the cards.

Heart = Kettlebell swing x 2 (example: pull an 8 of hearts and you perform 16 kb swings)

Club = Pushups (these can be performed on the TRX, elevated on anything {we use a tractor tire}, or any type of modification depending on reps needed

Diamond = Goblet Squats

Spade = 1 arm rows (pull a 4 of spades perform 4 reps per side)

Pull a Jack of any suit = use the battling rope for 40 repetitions, don’t have a rope? Do 20 mountain climbers!

Queen = 50 jump ropes of any kind

King = 10 burpees

Joker = 15 double kettlebell swings