BLOG FITNESS, STRENGTH, WEIGHT
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November 1, 2013
Halloween Workout: The Deck of Doom
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It is Halloween and the spooky creatures are about! You might not be afraid of the ghosts and goblins but you should be afraid of zombies!.. and evil clowns! You better be prepared for all of the potential scares and terror by keeping yourself in prime physical condition. Nothing is worse for a zombie than a very fit adversary.
Today, we are sending you a workout of doom. All you will need is a deck of cards, a pair of dumbbells, and an ergometer (rowing machine). If you don’t have an ergometer handy then your dumbbells will suffice. Make sure they are of a moderate weight. Gentleman, your dumbbells should be between 15-30 lbs. Ladies, your dumbbells should be between 10 and 20 lbs.
What is a Deck of Doom? It is quite simple, actually. Grab a deck of cards and assign an exercise to each suit. For this workout of scariness the exercises will be as follows:
Clubs – Pushups
Spades – Squats
Diamonds – Dumbbell Bent Over Rows
Hearts – Rowing (if you don’t have an erg you can do a RDL to upright row)
Jokers – 20 Burpees
Prepare your workout zone and shuffle your deck. When you are ready, simply pull a card off the top and perform the associates exercise for the specified number of reps. For example, if you pull a 5 of spades then do 5 squats. If your next card is a 9 of hearts then jump on the erg and give 9 big pulls. If you are not using an erg then you can substitute Romanian deadlift to upright rows. See the picture below.
Also, if you pull a joker, you have got 20 burpees to do. These are sure to get your heart rate up! You will move from a standing position into a pushup and then stand back up again, giving yourself a little jump at the end.
Then just rinse and repeat until you have completed the entire deck. Make sure to rest when you need to, but try to keep it to a minimum. The goal is to get done as much work as possible in a short amount of time.
It is pretty simple. Not very easy… but simple. If you take part in this workout of doom, let us know how it goes and how you feel!
Keep safe and watch out for those zombies.