Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Luck of the Draw

Cut out the following exercises and place them in a “hat” so to speak.  Have everybody (or yourself) draw one piece of paper out at a time.  Do the prescribed exercise and reps and then return the paper to the hat if you are not working out alone.  Do not repeat if you draw the same paper again, but continue until you have your 30-45 minute workout. 

  
50 Air Squats
 
50 Leg Raises
 
20 Burpees
 
20 Medicine Ball Sliders
 
2 minute jog, 45 sec sprint, 1 min jog, 45 sec sprint, 1 min jog
 
25 Box Jumps
 
10 Frog Jumps
 
20 Squat Jumps
 
20 – each side – Medicine Ball Lunge Twists  
 
30 Push-ups
 
10 Psycho Push-ups
 
2 – each side – 1 Arm Push-ups
 
40 – each side – Spider Sprints
 
45 Second Pillar Bridge
 
30 Second Pillar Bridge left side
 
30 Second Pillar Bridge right side
 
20 Kettlebell Swings (2 hands)
 
10 – each side – Kettlebell Uppercuts
 
10 – each side – Kettlebell Clean & Press
 
40 – each side – V-sit Medicine Ball Twists
 
1 min Physioball Balance (on knees)
 
15 – each side – Physioball Balance and Medicine Ball Twist
 
10 – each side – Physioball Knee Tuck Rotation
 
10 – each side – Physioball Leg Rotation
 
10 – each side – Physioball Lateral Roll
 
10 – each side – Physioball  Knee Tuck (or  20 with both legs)
 
1 min Physioball Bridge on shoulders
 
10 Inch Worms
 
45 second Wall Sit
 
15 Muslim Prays
 
25 Pike Push-ups
 
20 – each side – Mountain Climbers (slow plank variation)
 
10 Close Grip Push-ups
 
10 Plyometric Push-ups
 
20 Siamese Squats
 
5 – each side – Pistols
 
15 Core  Burpees
 
10 – each side – Split Squat Walks (knees to ground)
 
 
 
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1 Comment»

[…] have a link for the Deck of Cards workout. The Luck of the Draw is unique, where you draw exercises out of a hat. Rapid Fire and HIIT workouts are a slight twist on […]


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