deck of cards

Family TEAM Workout!

Go Solo, or Make Teams!

Grab a deck of cards, pull out the jokers. Each individual or team is assigned a suit. Create a distance to run from start to the full deck of cards, shuffled. Each team or person runs to the deck and chooses a card from the deck. If it’s their suit, they run it back to their start/pile. They run again, or the next team member, to the deck again. If the suit is not theirs they put it in the discard and run back to start before trying again. The first person/team with all 13 cards wins!

Make it harder by changing a rule to run to the deck to be skips, hops, etc.

Family Deck of Cards Workout

Deck of Cards Workout

Choose your own exercises or use this example.

2-10 complete the number of repetitions as the card indicates. Jack = 11, Queen = 12, King = 13, Ace = 14

Hearts – Squats
Diamonds – pushups
Clubs – lunges (each leg)
Spades – burpees or jumping jacks

Jokers – bear crawl 1:00

Complete the whole deck!

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