Card Circuit

I think this circuit was invented actually by the old time wrestler Karl Gotch- but it is an excellent was of mixing up the circuit and a good motivator too.
Shuffle a deck of card well- you'll see why in a minute.
Assign an execisie to each suit- i.e

clubs- hindu press up

diamonds- free squats

hearts- crunches

spades- burpees

deal from the top of the deck - complete what ever number of each exercise that comes out- then move on to the next card as swiftly as possible. Keep a stop watch goin and aim to complete the deck in a quicker time each day or each time you do the circuit. Picture cards can be worth what ever number you decide I like 20! And jokers I like to be 30- but that bit is up to you!

post from the author of the book

http://securityfitness.co.uk/