More workouts sans equipment | deck of cards

Start with a deck of cards. If you dont have cards, download a cards app. Either works.

Run through the deck 2 times as fast as possible. 

First time through the deck

Spades: jumping bulgarian split squat (left)

Clubs: jumping bulgarian split squat (right)

Hearts: bw single leg rdl (left)

Diamonds: bw single leg rdl (right)

Values of cards

2-10 = their value in reps

Jack - ace = 10 reps

Bss jumps use half the reps indicated rounding down.

Ex: jack = 5 reps

Ex2: 9 = 4 reps

Second time through the deck

Spades: split squat (left)

Clubs: split squat (right)

Hearts: band pullthrough

Diamonds: bw squats

Bw squats use 2x the reps indicated.

Progression methods: 

1. Strive to beat your previous time.

2. Make every movement more explosive.

3. Switch out 1 to 2 movements.

4. If possible, add a small amount of weight aftee a few weeks (optional).