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FITMAS: Day 2 of 12: High-Intensity AMRAP Workout with a Deck of Cards · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: On the second day of Christmas, my coach gave to me an AMRAP.
• 0:49
  Speaker 1: All right, hey, jay Teague's, here You're, running coach, high performance mindset coach.
• 0:53
  Speaker 1: Welcome to day two of the 12 days of fitness.
• 0:56
  Speaker 1: Today, as you open up that box that we call that Advent Calendar of Fun, we got day two, which is an AMRAP.
• 1:09
  Speaker 1: This isn't just any workout.
• 1:11
  Speaker 1: This is a festive twist on a high intensity workout.
• 1:16
  Speaker 1: Amrap stands for as many reps as possible.
• 1:20
  Speaker 1: The idea is to continue work all the way through.
• 1:23
  Speaker 1: So this is a 20-minute AMRAP.
• 1:25
  Speaker 1: So this one's going to be challenging.
• 1:26
  Speaker 1: So you're going to need a deck of cards for this one.
• 1:29
  Speaker 1: You need a deck of cards and here is how this works.
• 1:33
  Speaker 1: So you're going to have a clock.
• 1:36
  Speaker 1: You're going to set it for 20 minutes.
• 1:38
  Speaker 1: You can do a countdown timer if you want.
• 1:40
  Speaker 1: However, that works for you.
• 1:40
  Speaker 1: And here's the card assignment.
• 1:43
  Speaker 1: A heart is a pushup.
• 1:45
  Speaker 1: So anytime you draw from the deck a heart, you're going to do the number of pushups corresponding with that heart.
• 1:53
  Speaker 1: So, say you draw a five of hearts, you're going to do five pushups.
• 1:58
  Speaker 1: Modifier would be going to your knees.
• 2:01
  Speaker 1: I want you to practice going all the way down, all the way up.
• 2:05
  Speaker 1: No, none of these half-hearted pushups, full pushups.
• 2:11
  Speaker 1: You've got to break the plane.
• 2:12
  Speaker 1: Spades Spades are a lunge.
• 2:15
  Speaker 1: When you draw a spade, do a number of lunges corresponding to that spade each side.
• 2:23
  Speaker 1: So if you draw five of spades, it's going to be a lunge, five each leg.
• 2:28
  Speaker 1: So you should be doing 10 lunges.
• 2:30
  Speaker 1: Total, five each side.
• 2:32
  Speaker 1: Diamonds your choice a sit-up or a crunch.
• 2:36
  Speaker 1: So you draw a diamond, you draw a five diamond.
• 2:39
  Speaker 1: If I have a diamond, you're going to do five crunches or five sit-ups, whichever you choose.
• 2:44
  Speaker 1: Sit-ups are not supposed to be great for you, but I'm kind of old school, I prefer sit-ups.
• 2:48
  Speaker 1: But if you want to do a crunch, that's cool too.
• 2:50
  Speaker 1: We're working the abs.
• 2:51
  Speaker 1: All right, clubs, clubs, simple air squat you want more of a challenge, grab a weight, but a simple air squat is suitable.
• 3:00
  Speaker 1: And then, if you draw a joker, that's 15 burpees, 15 burpees for a joker.
• 3:06
  Speaker 1: So, as you set your timer for 20 minutes, you're going to pull a card.
• 3:11
  Speaker 1: You're going to execute the workout.
• 3:14
  Speaker 1: Okay, you're going to execute the movements corresponding to the number associated with the card.
• 3:22
  Speaker 1: When you're done with it, no break, go right into the next one and keep.
• 3:26
  Speaker 1: Get through as many cards as you can.
• 3:28
  Speaker 1: If you find an ace, that's just one rep.
• 3:35
  Speaker 1: Some take it easy on you guys, though that's your gift.
• 3:37
  Speaker 1: For me to you Instead of in the army, we would do like 15 for aces One rep on an ace.
• 3:44
  Speaker 1: A jack is 11 reps, a queen is 12 reps, a king is 13 reps and, remember, a joker is 15 barbies.
• 3:53
  Speaker 1: So, for example, if you get an ace of hearts, that's one push-ups.
• 4:00
  Speaker 1: If you draw a queen of spades, after that, that's going to be 12 lunges, so on and so forth until the 20 minutes are up.
• 4:08
  Speaker 1: Take breaks as you need them, but in true spirit of an AMRAP, there are no breaks.
• 4:13
  Speaker 1: But this is going to be hard.
• 4:14
  Speaker 1: You're probably going to have to take some breaks.
• 4:16
  Speaker 1: Modify as you need to.
• 4:18
  Speaker 1: If you can't do a push-up because you've got an elbow or shoulder injury, modify it with another workout.
• 4:25
  Speaker 1: Do something else, and that's totally cool.
• 4:27
  Speaker 1: If you can't do an air squat because you got back knee or hip problems, do something else.
• 4:33
  Speaker 1: Do a jumping jack, I don't care what it is, modify it with something else, just keep it consistent for the duration of the AMRAP.
• 4:42
  Speaker 1: What else do we need to know about that?
• 4:44
  Speaker 1: I think that pretty well answers all the questions.
• 4:46
  Speaker 1: So you're going to draw a card and you're going to work through the 20 minutes and then when you post, using the hashtag 12 days of fitness, dht in your photo, I want you to post how many cards did you get through, so that'll be an indicator of how far you got.
• 5:03
  Speaker 1: So that's it 20 minutes.
• 5:05
  Speaker 1: It's going to be tough, but you got this.
• 5:07
  Speaker 1: Pull a card, deck the halls, amrap, execute and just a quick mindset tip.
• 5:15
  Speaker 1: So we're the midst of the holiday seasons.
• 5:17
  Speaker 1: Just want you to remind yourself why did you start this challenge?
• 5:21
  Speaker 1: What is it about this that drew you to that?
• 5:24
  Speaker 1: Have a reference for that and just remember to remember why you started.
• 5:29
  Speaker 1: And as this gets difficult and as you navigate through the holidays and other competing interests come about, just remember why you started.
• 5:37
  Speaker 1: And I'm just going to encourage you to commit fully to the 12 days.
• 5:43
  Speaker 1: Okay, and because that's the key developing consistent, sustainable habits.
• 5:49
  Speaker 1: It's the slight edge difference.
• 5:52
  Speaker 1: If you remember the book Slight Edge from Jeff Olson, you know people.
• 5:54
  Speaker 1: There's this ideology of, like you know, 10x, but people aren't 10X better, they're just more consistent.
• 6:03
  Speaker 1: They're more consistent with doing the simple things, the mundane things, routinely well and they don't quit.
• 6:10
  Speaker 1: So remember why you started.
• 6:13
  Speaker 1: Embrace the suck.
• 6:14
  Speaker 1: This is designed to hurt and as you're going through this, just remember.
• 6:18
  Speaker 1: You know it's only 20 minutes.
• 6:20
  Speaker 1: You can do anything for 20 minutes.
• 6:22
  Speaker 1: You're going to feel like quitting, but I'm going to encourage you to keep pressing on.
• 6:25
  Speaker 1: See it through to the end and you're going to be better for it.
• 6:28
  Speaker 1: That's for damn sure.
• 6:29
  Speaker 1: And that's why we do hard things.
• 6:31
  Speaker 1: That's why we embrace the Do Hard Things lifestyle.
• 6:33
  Speaker 1: We do something uncomfortable each and every day so we get better.
• 6:39
  Speaker 1: And most of this stuff, when it comes to fitness, is all mindset.
• 6:41
  Speaker 1: It's pushing through, it's shutting up that little bitch voice inside your head that's telling you to quit.
• 6:47
  Speaker 1: It's telling you to stay in bed.
• 6:49
  Speaker 1: The hardest part of your workout is putting your shoes on, getting dressed and just getting started.
• 6:55
  Speaker 1: The hardest part of your run is getting dressed, getting out the door, getting that first mile in.
• 7:00
  Speaker 1: Once you get the heart rate going, the mind has embraced what we're doing, then it kicks in.
• 7:05
  Speaker 1: But you got to remember that that's the hardest part just getting started.
• 7:07
  Speaker 1: And then just remember why you started the whole routine to get go in the get.
• 7:13
  Speaker 1: Go man, I can't speak.
• 7:14
  Speaker 1: Remember why you started from the get go All right.
• 7:18
  Speaker 1: So stay strong, embrace each one of these challenges with a smile.
• 7:22
  Speaker 1: And remember, man, I cannot speak.
• 7:27
  Speaker 1: I need more coffee this morning.
• 7:29
  Speaker 1: Remember that you're capable of incredible things.
• 7:34
  Speaker 1: You are so capable, physically and mentally, to crush so much in your life.
• 7:41
  Speaker 1: And this is a great way to start the day, so I'm excited to see the photos do hard things.
• 7:46
  Speaker 1: Make someone smile.
• 7:47
  Speaker 1: That's day two.
• 7:49
  Speaker 1: See you soon.