Week 20: Letting the Cards Decide

Let the cards decide your circuit workout! Grab a deck of cards and randomly draw 10 cards. The color of the card will tell you which move to perform, the number will tell you the number of times to complete that move!



Diamonds = Push Ups

Push ups can be down on your toes, on your knees, on a chair for an incline, or a wall! Pick whatever variation is best for you.




Hearts = Inchworms

Bend at the waist so your hands are on the ground by your feet. Walk out your hands until you are in a plank position, then walk your hands back to your feet.





Spades = Butt Kicks

Bring your heels up to kick your glutes






Clubs = Jumping Jacks

Stand with your arms by your side and legs together. Jump your feet out and extend up your arms. Reverse it and repeat!




Make sure you are taking breaks as needed and drinking water throughout! Good luck!

Weekly Challenge

Bull City Fit participants can earn their BCF Buck by sending in a picture or video of you completing a move from the circuit above! Please send pictures and videos by email to bullcityfit@gmail.com or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!

You can come redeem your BCF Buck at our Drive Thru store! See more details here.

Contact Us

Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203

rachel.n.fleming@duke.edu

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