deck of cards workout ideas

Red 8 eight bodyweight squats. As an example using the total body workout detailed above if you pull a 10 of hearts from the deck youd do 10 push-ups.

Body Back Deck Of Cards Workout Card Workout Workout Games Gladiator Workout

Direction of jumps Diamonds Box step-ups wsandbags.

. If bw squats become too easy try jump squats perform the of repetitions of squats or pushups based on the on the card. The Deck of Cards workout is designed to give you a great workout by assigning different exercises to specific suits or cards in the deck then performing those when that card comes up. Aces will have a value.

You can set your time limit for as long or as little as you like. Count up from 11 for face. Every suit clubs diamonds spades hearts is assigned an exercise and the number on each card represents the reps you perform if you draw it.

Face cards x20secs. If you arent trying to target muscle groups think about making it a total-body workout by incorporating exercises from the upper body lower body core and. See more ideas about deck of cards card workout deck.

8 8 reps. One sample could include pushups and burpees. 9 9 reps.

There is also the option for taking the joker card as a wild card and using that as a static exercise for a fixed amount of time such as a 1-minute plank or a 30-second squat hold. March in Places Diamonds. The Deck of Cards Workout is a free fitness program that uses nothing more than your bodyweight and a classic deck cards to achieve the body you want - if youre willing to work for it.

A favorite among celebrities and trainers more importantly the Deck of Cards Workout is used every day by all kinds of people from all walks of life and all different health backgrounds. Shuffle your cards and pull the first card from the deck. Get Help Achieving Your Fitness Goals With Free Expert Webinars and Personalized Workouts.

They let their partner know what theyre doing check off board and once finished they fetch a brand new card and repeat until. Read customer reviews find best sellers. Free easy returns on millions of items.

The concept is simple. Clubs- Barbell Jump Squats. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest.

For instance in a typical deck-of-cards workout the focus is on the core so you can incorporate ab-focused movements such as hollow holds plank jacks jackknives and Russian twists. King 10 or 13 reps players choice. Shuffle a deck of cards then place all face down half under a cone so they dont blow away.

52-card PickupStrength and Cardio. Write all exercises on a white board. Shuffle the cards and then grab a card from the top of the deck.

Each suit on each card will stand for 4 different exercises. How it works. Jacks 30 second wall sit.

Keep going until youve gone through the entire deck. Shuffle up the deck and complete the entire 52 cards. Every time you see each suit you will perform a specific exercise.

Jack 10 or 11 reps players choice. This workout is designed to work the whole body but without breaking too much of a sweat. You are going to go through the entire deck of cards in 4 card intervals.

Try a Fitness Program Tailored To Your Abilities. Complete reps to the corresponding card. Kings 10 burpees.

All face cards Jack Queen and King have a value of 10. 3 Dont do the entire deck at once. Try doing 20 cards for a week then 25 the next week and then 30 the week after that.

6 6 reps. Free shipping on qualified orders. Ad Browse discover thousands of brands.

Pushups are too easy try fingertip clapping or close grip Red. Perform the exercise assigned to that particular suit along with the number on the card. Draw a card and get started.

Pad Holder flips top card and places face up under another cone. Jokers Sprint the distance and rest. Grab a full deck of playing cards.

One for beginners youll still find it tricky to complete an entire deck with this workout. To perform the workout you will start with a fully shuffled deck of cards 52 cards. The idea is to get through the complete deck of cards but if youre limited for time or have chosen more difficult.

Remove the 2 jokers from the deck. Queen 10 or 12 reps players choice. Ace 30 second glute bridge hold.

7 7 reps. Ad Are You Over 50. Or do 26 cards in.

Example 1 Easy. Perform one set of burpees for every red card Hearts and Diamonds and one set of pushups for every black card Spades and Clubs. Make sure you have a chair to hand for the triceps.

The total workout will consist of 14 rounds. Queens 30 second plank hold. Every deck of cards workout sequence will be a bit different but youll definitely be feeling the effects and having fun at the same time.

Set a Time Limit. Perform the designated exercise for the assigned number of repetitions. Joker 30 second rest.

10 10 reps. Hearts BOSU jumpsstick and hold alt.

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