Updated: Jan 31, 2013. doc, 928 KB. 2. I’m always looking for ways to switch up my workout routine and/or make exercise fun so when I first learned about the deck of cards workout, way back when I was working with a local personal trainer before our … To view the FULL workout, click on the image which will take you DIRECTLY to the video of the workout. PDF version of the cards you can keep on your phone ($9.97 Value) More Than A Dozen Bonus Training Videos covering grip, streamlining your drawstroke, long range pistol shooting, and more! Date Card # Exercise Name Resistance Reps Sets Level 19 Shoulder Press 54 Oblique Twister 19 Shoulder Press 54 Oblique Twister Standing Aerobic 62 Step 1: Arm Pulldown 62 Step 2: Arm Pulldown w/ Rotating Thumbs 63 Step 3: Iron Cross/Snow Angel 64 Step 4: Arm Pullover 65 Step 5: Single Leg Pullover (switch) 65 Step 6: Single Leg Pullover w/ Rotating Thumbs (switch) Mens’s 6-8 Minute Workout Just enter an employee’s name, job title, department, and the classes they’ve completed for their training — then sign it off with an e-signature! Training Cards These are your Communicator 5 Training Cards and they will help you get started with your new device. Dr. Tabata’s research showed that even 4-minute workouts using his timing formula can have positive results on a person’s overall fitness. Info. When you draw a card, you’ll use the exercise chart to determine which exercise to do. If you’re responsible for employee training, keep track of employee progress with our free Training Record PDF Template. Minimal space and no equipment needed! von Moka, PDf - 4/2010 ; clothes Arbeitsblatt für die 2. Included are ideas for everyday use as well as step- by-step instructions for basic editing. The deck of cards workout is simple. Circuit training cards. Übungen und Beispieldateien Quiz Detailansicht. 1) 11 exercises. Time Per Workout: 60-75 Mins Equipment: Barbell, Bodyweight, Dumbbells, Foam Roll Author: Brad Borland Day 1: Speed & Agility Exercise Warm Up Sets Work Sets Rest Speed & Agility Sprints (at least 20 yards) 3 min jog 5 rounds* 2 mins Timed Shuttle Run (at least 10 yards) 5 rounds* 1 - 2 mins The printable exercise chart is identical to the Exercise Chart template below. These cards are designed for students to complete individually. Yoga Print Tote Bag [Limited Edition] $29.95 $23.95 1 review. Full Deck 56-Card Fitdecks, Bodyweight, Yoga, Stretch, Basketball and Junior, provide a standard deck of cards with mainly bodyweight exercises to build an entire workout routine. Free. Sale. Was trägt man bei Wärme/Kälte? 2) Infographic with visual instructions to follow online. Aces are worth 11 repetitions. This guide was written in recognition that both the quality and quantity of physical activity recommended to the individuals using this guide 30 JUMPING JACKS 20 HIGH KNEES 30 SQUATS 20 LEG LIFTS 20 JUMPING JACKS 30 HIGH KNEES Created: Oct 19, 2011. Also included on this page are the Folding Instructions. 1) 12 exercises. Clothes. In group settings, we suggest you time the intervals for Loading... Save for later. ... Home Advantage: Workout Plan & Nutrition Guide (PDF eBook) $29.95 $23.95 10 reviews. Training and Doctrine Command (TRADOC) and is intended for use by U.S. Army Recruiters to assist future Soldiers. For example, if you draw the 4 of hearts, perform 4 jumping jacks. A deck of cards workout is the perfect solution to your workout boredom. Adjust the volume and intensity downward depending on your ability if you feel like you’re struggling to recover between workouts. The following exercise logs are PDF files that you can download and print. Leg Abduction Stand behind a chair and step both feet inside the loop and position around your ankles. Place your hand on the chair for support and balance. 26-Card booster packs, Dumbbell, Resistance Tube and Core Blast, can be used as a standalone workout or they can be combined with other Fitdecks to create an even more challenging routine. Printable Vocabulary Flash Cards for ESL, PDF Printable Flash Cards, ESL Flash Cards to Print, Printout ESL Flash Card: Flash Cards are an essential tool for all ESL Vocabulary Teaching However, be warned that this program is fairly advanced as written. 3) Print PDF available at the end of the infographic. 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