To All BFL'ers ( in lieu of your cardio day) and Fitness Folks:
I have a challenge!
All you will need is a deck of cards and a watch to make a note of your start and finish time. The goal is to do this as quickly as possible. I can usually knock it out in 20 minutes. Take the deck of cards, assign each face an exercise. I use:
Spades- burpees* (see below)
Diamonds - alternating lunges
Shuffle the deck, flip each card and do the exercise according to face. The number of reps is the number on the card. I do 10 reps for the "royalty" cards. For example:
Jack of Clubs= 10 push-ups.
2 of hearts= 2 sit-ups
Set the clock and keep moving.
*Burpees are also not for the faint of heart. They look somewhat easy but use almost every muscle in the body and get the heart rate up there.
Begin in a squat position with hands on the floor in front of you
Kick your feet back to a pushup position
Immediately return your feet to the squat position
Leap up as high as possible from the squat position
Repeat, moving as fast as possible
http://www.warriorforce.com/articles/burpeeclip.htm (for a live demo)