bodyweight workout

Deck of Cards Workout

Don’t let travel get in the way of your fitness goals!  Take this travel workout with you on business trips or getaways.  We suggest creating a personal policy of working out every 48 hours at a minimum.  Want to do more?  Build up slowly over time, but stay active on your recovery days. Be sure your and healthy enough for physical exercise and to check with your doctor as needed.

 

Deck of Cards Workout – Bodyweight

 

Equipment:  deck of cards, mini band (optional)

Warm-up:  foam rolling + dynamic warm-up (~ 10 minutes)

 

Perform each exercise or movement pattern below according to the number and suit indicated on the playing card (i.e. 4 of hearts= 4 Jumping jacks, 8 of diamonds=8 plank jacks).

 

Jacks=11, Queens=12, Kings=13, Aces=14, Jokers=15.

 

Hearts=Jumping Jack/Squats or Jack Squats!

Diamonds=Plank Jacks

Spades=Upper Cuts

Clubs=Bicycles

Jokers=Burpees

Aces=Hip Lifts

 

*use a mini band for all moves to intensify.  Ask your coach for more details