An Indoor Workout is in the Cards
CrossFit Westerville Trainer Chris Schell gives us an indoor workout he calls Deck of Cards Warm-up: go through three times • 10 samson lunges (alternating lunge step with a stretch of the arms to the ceiling) • 15 glute bridges (laying on your back, bring your heels close to your backside and plant your feet. Then squeeze your butt to lift your hips to the ceiling) • 5 inchworms (from standing position, put your hands by your feet and walk them out to a push-up position, do a push-up, then walk them back to your feet and stand up) • 15 squats
Workout: Deck of Cards Using a standard deck of playing cards, flip a card and do the number of reps of the given exercise based on the card. Example: if you flip over a five of diamonds, you will do five sit-ups. After you finish the exercise, flip over the next card. The goal is to get through the deck as fast as possible. You can do this alone or grab a partner and trade off drawing cards. “CrossFIt Westerville has been programming workouts with limited equipment in mind for members to do at home since all of the COVID-19 alerts started,” Schell says. “We’re lucky to have an amazing
group of supportive members that help push each other to be the happiest and healthiest version of themselves.”
Spades – squats
Design • Build • Remodel Complimentary In Home Consultation Clubs – burpees
Diamonds – sit-ups
871 S. High St. Columbus, OH 43206 614-449-7200 www.kitchenkraftinc.com 24 May/June 2020
Hearts – object ground to overhead (grab any 10-30 pound household object and lower it to the floor before hoisting it to the ceiling, then back down again) www.westervillemagazine.com
