This in an endurance workout that incorporates yoga poses. It involves the use of a deck of cards. Shuffle the deck and place face down, your workout begins after you’ve selected your first card. Use light weights as this is a difficult and strenuous workout. Your workout is complete once you’ve used the entire deck, or you just cannot continue. You can do this alone, or as a group.
Cards 2-10 = the amount of reps you do
K, Q, J = 11 repS
♥ = curl & press
♦ = renegade row
♠ = lateral raises
♣ = lunges
If you select an Ace, you have to do 1 minute of the following
We will be doing 8 set of these 7 exercises. The trick to this circuit is mixing up our reps and sets to promote muscle confusion. Our first set, we will be starting with the halo, working our way down, completing 14 reps of each set. Once we have finished 14 burpees; we will take a 1 minute rest and then start again with burpees working our way back to the top, completing 8 reps of each set. We will be working top to bottom, bottom to top, like brushstrokes. Remember to always hydrate when needed, work at a pace you are comfortable with, and be aware of any modifications you may need to make, depending on how your body is feeling. Lift safe and have fun Rogueys!