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I am publishing the workouts we use for the calisthenic portion of the workouts we do at the fitness platoon. These are good workouts to do if you are training to go to boot camp, or if you simply want to be fit like a Marine.

It typically takes about 25 minutes to 45 minutes to do this workout.

Directions
Mark up a deck of cards with the exercises listed below. To workout, simply flip the card and do whatever is on the face of it. The goal is to get through the deck as fast as possible to keep the heart rate up. Because the order of the exercises are never the same, there is variety built into these workouts.

Details
For a two-count exercise you count each portion of a movement. There are two counts in one regular push-up, the down movement (the first count) and the up movement (the second count). Unless specified, all exercises are two-count.

For a four-count exercise you count each portion of a movement, you just do more. A four-count push-up is 2 regular push ups. Down (the first count), up (the second count), down (the third count), and up (the fourth count).

There are a lot of four-count exercises in all of the decks. If this is at all confusing, just ask any Marine to demonstrate a four-count exercise for you. Eventually, I'll post something on YouTube to make this clear.

Jacks count for 11
Queens count for 12
Kings count for 13
Aces in this deck count for 14

Diamonds:
2 – Cherry picker stretch (left, right and center 10 seconds each)
3 – Quad stretch (10 seconds)
4 – 4-count Boot Beaters
5 – 4-count Crunches
6 – 4-count Crunches
7 – Star Jumps (single ct)
8 – Star Jumps (single ct)
9 – 4-count Windmills
10 – 4-count Side straddle hops
J – 4-count Burpees
Q – 4-count Windmills
K – 4-count Boot Beaters
A – 4-count Lunges

Spades:
2 – Cherry picker stretch (left, right and center 10 seconds each)
3 – Quad stretch (10 seconds)
4 – 4-count Boot Beaters
5 – 4-count Crunches
6 – 4-count Crunches
7 – Star Jumps (single ct)
8 – Star Jumps (single ct)
9 – 4-count Windmills
10 – 4-count Side straddle hops
J – 4-count Burpees
Q – 4-count Windmills
K – 4-count Boot Beaters
A – 4-count Lunges

Hearts:
2 – Cherry picker stretch (left, right and center 10 seconds each)
3 – Quad stretch (10 seconds)
4 – 4-count Boot Beaters
5 – 4-count Crunches
6 – 4-count Crunches
7 – Star Jumps (single ct)
8 – Star Jumps (single ct)
9 – 4-count Windmills
10 – 4-count Side straddle hops
J – 4-count Burpees
Q – 4-count Windmills
K – 4-count Boot Beaters
A – 4-count Lunges

Clubs:
2 – Cherry picker stretch (left, right and center 10 seconds each)
3 – Quad stretch (10 seconds)
4 – 4-count Boot Beaters
5 – 4-count Crunches
6 – 4-count Crunches
7 – 4-count Star Jumps (single ct)
8 – 4-count Star Jumps (single ct)
9 – 4-count Windmills
10 – 4-count Side straddle hops
J – 4-count Burpees
Q – 4-count Windmills
K – 4-count Boot Beaters
A – 4-count Lunges

Big Joker – Max Set of Crunches in 2 minutes
Little Joker – Max Set of Crunches in 2 minutes

A special thanks goes out to my good friend Tony Haynes. The workouts in this series were developed with him and are based on a workout he published on OO-RAH.com a few years back: Link

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