Location: Balance (London Physiotherapy & Sports Injury Clinic)
Thanks to all who came along and contributed to a satisfying morning session of training - a deck of cards bodyweight circuit and 30 minutes introducing kettlebell juggling to those that havent and trying a few new things for those that have juggled before.
There are many examples on the internet of workouts based around a deck of cards. You turn the top card and the card that shows tells you what exercise and how many reps you do.
Some people have actually made packs of cards with specific exercises and reps on them.
Yesterday we went a bit more freestyle and allowed a random bodyweight session to unfold. We took it in turns to turn the card and select the exercise based on the menu below.
Either way it was going to be challenging but the randomness and collective input made for a great session.
Here's how we put it together.....
Repetitions:
- Joker = 50 reps any exercise
- Aces = 20 reps
- Picture cards (jack, queen, king) = 10 reps
- Numbered cards = numbers on cards (!)
PICTURE CARDS = pick a total body drill, and decide whether reps are per side or total
- Burpee (any variation)
- Get up (any variation)
- Bridges (gymnastic/ju jitsu)
- Bear crawls (and variations)
RED = upper body
- Hindu PUP
- Handstand
- Plyo PUP (including catch press from crouch)
- Dips · Pull ups
BLACK = lower body
- Squat
- Step back stay low (jingos)
- Jump squats
- Drop squats
- Lateral hop jumps
It was a demanding session involving over 600 reps. If any of this doesnt make sense call or email me and i shall explain what we did in more detail.
We recovered a short while then went through some kettlebell juggling. Some good style was developed and some was already on show. This was particularly noticeable in the footwork which enabled us to avoid broken toes and ankles!
Then the usual suspects went for chicken.
Next session January 19th, 4-6pm
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