Making yourself and your health a priority is not a trend, it’s simply a way of living a fuller, more meaningful life. When you deliberately carve out time to workout, you are telling yourself and those you love that you are important, and that’s a beautiful thing!

So, get your cards and have at it, it’s deck doozie time!

Gumsaba DIY Boot Camp – Deck Doozie 

You need a jumprope, dumb bells, a mat and deck of cards for this super fun workout!
Ace = 14
King = 13
Queen = 12
Jack = 11
numbers are as written
Jokers are the wild card
Part 1: Warm Up: dynamic movement (calf raises – shin grabs – samson stretches etc) and rhythmic cardio (jog or bike) for 10 minutes. 
Part 2: Do 1 round of this set
Band on thighs jumpropes in hands
10 Pass Thru
10 Side Bend
10 Hip Hinge
10 Overhead Squats
Put Jumprope Aside
10 Leg Drops
10 Fire Hydrant R
10 L
15 Squats
50 Skips on jumprope
Part 3: Deck Doozie – Set a timer for 10 minutes. Do each exercise as precisely and efficiently as you can! Choose a card. The suit correlates to the exercise, and the number or face card correlates to the reps you will do. Do those reps, then grab another card. Repeat this for 10 minutes, then move on to the next set. 
Set 1: 10 Minutes
Diamond: Glute bridge hold + Fly
Hearts: Wall Sit Hammer Curl
Clover: Sprinter Starts (each)
Spades: Knees to Elbows
Joker: 10 Burpees
400M Run
Set 2: 10 minutes
Diamond: Sumo Hi Pull
Hearts: Bent Rows
Clover: Man Maker Push Ups
Spades: V Ups
Joker: 5 Navy Seal Ups
200M Run
Set 3: 10 minutes 
Diamond: Plank Jacks
Hearts: Glute Bridge Pullovers
Clover: Stiff Leg Deadlift
Spades: Bicycle Pairs
Joker – 12 Dips
400M Run
Part 4: HIIT Finish – set a timer for 20 seconds work and 10 seconds rest, 8 rounds total (alternating exercises) on each set. 
Set 1: 4X
Low Plank Vs Boat Pose
Set 2: 4X
Hi Knees VS Pulsing Squats
Set 3: 2X
side plank hold (each) VS Side Lying V Crunch *each)
Part 5: Pigeon Pose, Quad Stretch, Shoulder stretch
Thrive on,
Coach Jentry