Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion.

Workout: Complete each exercise in the warm-up for 30 seconds prior to starting the workout. For this workout, you'll need a deck of cards! Shuffle the deck (including the Jokers) and start your timer for 30 minutes. Draw a card and do the exercise that is designated for that suit for the amount of reps as the number on the card. For example, if you draw the 4 of Diamonds, you will perform the bear hold, leg extension and 4 total toe taps from side to side with each leg. Draw as many cards and complete as many of the exercises as you can until your 30 minutes is complete! It is encouraged that you modify each exercise to a version that is best for you.