To do: Vondelgym Workout!
Last month, Aranka and I were invited to a fitness event hosted by Women's Health NL for a CrossFit workout. The place to be? The hottest newest gym in Amsterdam: the Vondelgym, with super hot guy Mr. Arie Boomsma. This Dutch TV-presentor is known for his sensitive TV-shows, but he is also a true fitness fanatic and started his own dream gym!
Oh myyyy..! This picture is just the warm up: is your heart racing already? ;-)
I wanted to share the workout with you, because it was super challenging and fun! We did a CrossFit workout, using our bodyweight and a weight plate for the exercises. You can easily use a kettlebell or heavy dumbbell as a substitute. All you need is a shuffled deck of cards. Each card represents an exercise. You turn over the cards one at a time, and go through the entire deck, as soon as possible!
Diamond = Triple Jump
Hearts = Push Up
Clubs = Butterfly Sit Up
Spades = Shoulder Press1 to 10 = 1 to 10 repetitions
Jack = 12 repetitions
Queen = 14 repetitions
King = 16 repetitions
Ace = 20 repetitionsJOKER = 20 burpees!
For example: a 4 of hearts would imply doing four push ups. A Queen of Spades: 14 shoulder presses!
Go to the next pages for the exercises
Diamonds = Triple Jump. Jump into a lunge position. Jump and switch legs mid-air, landing in another lunge. Jump - and this time, land in a squat position. This is one rep.
Hearts = Push up. Perform a good solid push up. Start on your toes, switch to knees if necessary.
Clubs: Butterfly situps. Perform a sit up, while keeping your legs bent as shown in the picture. Fly, little butterfly!
Spades - Shoulder press. Keep a plate (or other heavy object) at shoulder height. Press the weight out over your head.
So... Set the clock.. ready.. GO! Flip the cards one by one, trying to go through the entire deck of cards as soon as possible!
Whew!! Our faces were a bright shade of tomato-red after this training, haha! This type of training was super fun! It's perfect to do together with your BFFF (Best Fit Friend Forever). You can make up your own exercises as you wish. A training can easily be done in 30 minutes. Also, it would be awesome to do this training while traveling. Who said you need training machines, or a big gym, to get a good sweat? Just bring your deck of cards!
Hope you'll try this workout, and please let us know if you did. Leave a comment below or tag your Instagram pictures with #FITGIRLCODE so we can enjoy your version :-)
Good luck!
x
Roos (@fitgirlroos)
