Deck of Cards – Froggie Style

Sorry, guys. Life is a little bit hectic so while we’re doing 2-3 new workouts each week, they’re not always getting posted for those of you following online. I’m gonna try to pick that up a little bit.

I’ll try to play catch up this week a little bit as I’ve done a few brand new workouts myself up here in Hilton Head with limited weights access and truly only a treadmill at my disposal at the gym (and rain outside, booo!).

EQUIPMENT NEEDED:

  • Deck of Cards!!! (or iphone app that allows you to randomly pick a card)
  • Mat or semi-soft surface if needed (some of you hard core crew don’t need it!)
  • Towel/water
  • Watch/timer set for 30 minutes*

EXERCISES:
Flying Frog Push Ups
Prisoner Squat, Knee Up
Exercise Ball Ab Pass
Ninja Power Tuck Jump
JOKERS: 1) 60 seconds – Jumping Jacks 2) In & Out Abs

EXERCISE BREAKDOWN:
You know the deal. Set your watch for 30 minutes* or however much time you have available. 15 will work. 45 will work (if you wanna die). HA! Kidding.

Flying Frog Push Ups:
Start on ground on all fours, toes curled under, lifting knees about an inch off ground in a slight tuck position and then bend elbows slightly. This is your starting position. Now press through your palms and feet to pop body into air a few inches. STAY IN YOUR TUCKED POSITION! Land in your same slight tuck with elbows bent. Modification: Start on knees in modified push-up position and pop up with upper body only.

Left: Starting position.                    Right: In the air, hands and feet are BOTH off the floor.

Left: Starting position. Right: In the air, hands and feet are BOTH off the floor.

Prisoner Squat/Knee Up:

Ninja Power Tuck Jump:
Y’all know this one. And if you don’t, click here to read about it and watch a video. Remember: You just have to trust your body. Go for it. And when you do, it’s almost exhilarating. ALMOST.

Modification:
Today’s modification for this exercise is a Plank Frog Power Tuck Jump. Start in a full plank on your hands. Keeping hands on the floor, jump your feet in so they are just outside your hands (or as near to that as your flexibility will allow). Now quickly stand up, reaching your hands overhead and do a power tuck jump, knees up toward your chest and hands reach down and tap the top of your thighs. After you land on your feet, quickly place hands back down and jump back to a plank. That’s 1 rep.

About Robes

I am a child of God, a wife, a mother to Isaiah and Hitch, a stepmom to Alexis, a sister and a friend. I get to give back to others every day for my "job". In my spare time, I also happen to teach a bunch of crazy classes at Ponte Vedra Fitness, and this blog was mostly set up for my Gym Crazies who are not facebook but still wanted access to all my workouts! So... let's have "fun". :)
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