deck of cards workout pdf

One for beginners youll still find it tricky to complete an entire deck with this workout. All face cards represent a high intensity cardio move and you do 20 reps of each.

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Each suit includes a Strength Core Seated and Balance exercise so you will be standing sitting and using the floor.

. Then you shuffle a deck and flip over one card at a time doing the number of reps that are on the card until there are none left. The object of the game is to do as many repetitions as you can of each exercise. Each suit represents the number of reps youll complete for each exercise.

Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. 25 reps Each face or number card is assigned to an activity. King 10 or 13 reps players choice.

This is a free tool to use if you dont have a deck of cards around. A simple deck of cards is one of the easiest ways to plan your own workouts. 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.

Shuffle the deck of cards before starting. Deck of cards workout menu free download downloadable pdf. The Deck of Cards workout is very simple.

8 8 reps. Push ups sit ups lunges etc to each suit. The next card determines your fateor at least your next exercise.

This workout is designed to work the whole body but without breaking too much of a sweat. 15 reps Diamonds. O Face cards are 10 reps.

Each suit represents a different exercise. 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. You assign one exercise eg.

Chin-ups sub bicep push-ups if you have no equipment Clubs. See how many decks you can go through. Todays friendly competition is Deck of Fitness.

7 7 reps. During this workout pick four of your favorite exercises that you enjoy doing. O Aces can be worth 1 or 11 reps.

Ski erg times the number by 3 hold for that many seconds. 52 Team Activities Using a Deck of Cards. You are going to go through the entire deck of cards in 4 card intervals.

A 9 of spades 27 seconds Hearts. 6 6 reps. Deck of Cards Workout will help you meet your fitness and weight-loss goals.

And take the pile of cards. This workout is designed to work the whole body but without breaking too much of a sweat. Each suit is a different exercise and the number of repetitions is based on rank.

H e a r t s J u m p i n g J a c k s S p a d e s S q u a t s D i a m o n d s P u s h U p s C l u bs S i. Jacks Queens Kings are each 10 and Aces and Jokers are 15 For instance if you draw a Jack first you do 10. You flip over a king of any suit you do 20 jump.

52 card pick up materials deck of cards 52 cards directions the colour red hearts and diamonds and black clubs and spades determines the exercise the number on the card detemines how many reps times you perform the activity. Queen 10 or 12 reps players choice. Make the Aces 15 reps.

I assigned a different exercise for each suit in the deck of cards see it below. Every suit in the deck of cards represents a different exercise and the card value equals the number of reps. When you draw a card youll use the exercise chart to determine which exercise to do.

Using a full deck of 52 cards assign all of the face cards a value of 10. With Deck of Cards Workout you can workout at home. May 6 2021.

Make sure you have a chair to hand for the triceps. The player with the most cards at the end is the winner. Face cards joker and ace i minute rest king 13 times queens 12 times jack 11 times activites.

For example if you draw the 4 of hearts perform 4 jumping. 10 reps Spades. You flip over a 10 of hearts you do 10 push-ups.

The deck is well shuffled before you start the workout. Shuffle and deal the cards to each player keeping the deck of cards face down. Upper Body Deck of Cards WOD.

Deck of Playing Cards This workshop will be based on the new book Playing With a Full Deck 52 Team Activities Using a Deck of Cards. DECK OF CARDS WORKOUT Grab a deck of cards and get ready to sweat. See more ideas about deck of cards card workout cards.

Complete the number of repetitions shown on your card. One player at a time turns over one card placing it in the centre. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge.

Jack 10 or 11 reps players choice. Face cards have there own exercises. Whether youre away on business with no access to a gym or youre just hanging out at home wanting to try something different this is the workout for you.

This handy app drives you to exercise wherever you may be. Pick your card and complete the activity for that card. All number values are still normal a 7 of Hearts is still 7 repetitions of your chosen exercise Select some bodyweight exercises that are a little more advanced for you.

This workshop will be jam packed with over 10 of the best experiential activities. Throughout the workout you will draw a card from the top of the deck. Each suit on each card will stand for 4 different exercises.

Dumbbell bench press 5035lbs Spades. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. 20 reps Clubs.

Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit. March in Places Diamonds. If your card matches the card last placed two fives two eights etc you shout SNAP.

Clubs- Barbell Jump Squats. Every time you see each suit you will perform a specific exercise. The total workout will consist of 14 rounds.

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. Throughout the workout you will draw a card from the top of the deck. Card value number of reps to perform.

Sometimes the simplest prop can be the best item in your bag of tricks. Download them by clicking here. Download Deck of Cards Workout Free - A Fun Mobile Workout For The Whole Family and enjoy it on your iPhone iPad and iPod touch.

Example 1 Easy. 10 10 reps. 9 9 reps.

About this app. Remove the 2 jokers from the deck. See more ideas about deck of cards card workout deck.

Full Body Deck of Cards Workout. Click the image to print the pdf.

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