Deck

PLUMAS RAPPELLERS THE DECK SPADES KING QUEEN JACK TEN NINE EIGHT SEVEN SIX FIVE FOUR THREE TWO ACE DIAMONDS KING QUEEN JACK TEN NINE EIGHT SEVEN SIX FIVE FOUR THREE TWO ACE

25 PUSHUPS 20 PUSHUPS 15 PUSHUPS 10 PUSHUPS 9 PUSHUPS 8 PUSHUPS 7 PUSHUPS 6 PUSHUPS 5 PULLUPS 5 PULLUPS 4 PULLUPS 4 PULLUPS 3 PULLUPS

CLUBS KING QUEEN JACK TEN NINE EIGHT SEVEN SIX FIVE FOUR THREE TWO ACE

25 PUSHUPS 20 PUSHUPS 15 PUSHUPS 10 PUSHUPS 9 PUSHUPS 8 PUSHUPS 7 PUSHUPS 6 PUSHUPS 15 LUNGES 12 LUNGES 12 LUNGES 10 SUPERMANS 10 SUPERMANS

25 BICYCLES 20 BICYCLES 15 BICYCLES 15 BICYCLES 15 BURPIES 45 SEC PLANK 1 MIN PLANK 10 BURPIES 20 LOWER AB CRUNCHES 20 LOWER AB CRUNCHES 15 V UP’S 15 V UP’S 10 V UP’S

HEARTS KING QUEEN JACK TEN NINE EIGHT SEVEN SIX FIVE FOUR THREE TWO ACE

20 SIDE V’S 20 SIDE V’S 15 SIDE V’S 10 SIDE V’S 20 CRUNCHES 20 CRUNCHES 15 CRUNCHES 10 CRUNCHES 15 SIDE CRNCH 10 SIDE CRNCH 10 SIDE CRNCH 10 SIDE CRNCH 10 SIDE CRNCH

Exercises Lunges Supermans Plank Burpies Lower Ab Crnch V Up’s Side V’s Side Crnch Bicycles

Per side, so double the stated amount Lying on your belly lift legs and abs upward like superman Pushup position w/ your forearms on the ground 3 count: Down, Back, Up Lying on your back push legs straight up and lift your butt slowly. From a sitting position lower your back and legs and then sit up to form your body into a V shape. From the fetal position sit up sideways raising your body & legs Sit ups with one leg crossed, left elbow to right knee, then reverse to right elbow to left knee Side to side situps w/ legs moving in a pedaling motion, 3 count.