Deck of Cards

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.

CARD NUMBER = NUMBER OF REPS
2 = 2 reps 3 = 3 reps
4 = 4 reps 5 = 5 reps
6 = 6 reps 7 = 7 reps
8 = 8 reps 9 = 9 reps
10 = 10 reps J = 11 reps
Q = 12 reps K = 13 reps
A = 14 reps Joker = 30 seconds

 

WARM UP
Inch Worm female demonstrating inchworm Jog in Place female demonstrating jog in place
Arm Circles female demonstrating arm circles Squat, Lateral Reach female demonstrating squat with lateral reach

 

WORKOUT EXERCISE

DEMO

DEMO MODIFIED

CARD SUIT | CLUBS

Lunge, Small Arm Circles
Modification: Squat, Hands Together & Raise

Do the card number of reps on both sides

woman demonstrating lunge with arm circles

woman demonstrating squat with hands together and raised

CARD SUIT | DIAMONDS

Bear Hold, Leg Extension, Toe Tap Side to Side
Modification: Lower Knee

Each toe tap = 1 rep; do the card number of reps on both legs

woman demonstrating bear hold with leg extension toe taps

woman demonstrating modified bear hold leg extension with toe taps by lowering one knee to groundsh up

CARD SUIT | HEARTS

Sumo Burpees
Modification: Incline & Stepping Feet

woman demonstrating sumo burpee

woman demonstrating modified sumo burpee on incline with stepping feet out

CARD SUIT | SPADES

Side Plank, Leg Lift
Modification: Incline

Do the card number of reps on both sides

woman demonstrating side plank with leg lift

woman demonstrating side plank with leg lift on incline

CARD SUIT | JOKER

Fast Feet
Modification: Jog 

Do the exercise listed for 30 seconds

woman demonstrating fast feet by running quickly in place

woman demonstrating jogging in place

 

COOL DOWN
Side Stretch female demonstrating side stretch with arm extension Glute Stretch female demonstrating glute stretch seated with knee up and opposite leg crossed
Hamstring Stretch female demonstrating hamstring stretch seated with legs straight reaching for toes Upper Body Stretch female demonstrating upper body stretch on knees leaning forward with hands on incline

 

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