In need of a fun way to train lower body? Welcome to 7 Card Stud~
Here's how ya do it:
Get a set of weights appropriate for lower body.
Get a watch or stop watch.
Get a deck of cards. Shuffle.
Warm up for 10 minutes - preferably break a sweat and increase core body temperature.
Randomly draw 7 cards and lay them out in front of you.
Then, refer to this list of lower body exercises. Do each one you draw per the instructions below.
Once you've done your first set, put that group of 7 cards away and draw another 7 cards.
Repeat this for a total of FIVE sets (35 cards/exercises).
Cool down with a stretch and............ you.are.done.
A - 1 MINUTE - GIANT ALTERNATING STEP UP ON A CHAIR
2 - 10 STRAIGHT -LEG DEAD LIFTS
3 - MOUNTAIN CLIMBERS X 45 SECONDS
4 - 8 SINGLE-LEG DROP SQUATS OFF A CHAIR
5 - 1 MINUTE SQUAT/SIDE LIFT - ALTERNATING SIDES
6 - 10 ALTERNATING FRONT LUNGES
7 - PLIE HOPS X 45 SECONDS
8 - 15 BASIC SQUATS
9 - 8 ONE-LEG STAND UPS - FROM A CHAIR
10 - 1 MINUTE LEG THROWS OVER BACK OF CHAIR
J - 30 SECONDS LATERAL HOP (EACH LEG)
Q - 8 CURTSY LUNGES - EACH SIDE
K - 1 MINUTE BILATERAL CALF RAISES