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How to Create a Full-Body Deck of Cards Workout 1. Select Your Workout Focus. If you want to do a cardio-based full-body routine, you need to choose exercises designed 2. Select Just Four Exercises. Choose four exercises aligned with your workout focus. Need more exercise ideas? 3. Assign.
Here are some examples of the deck of card workouts you could try at home. Remember that for each numbered card you pick up you use that number to decide how many reps you do, Jacks (11), Queens (12) King (13): 10 Deck of cards workout Example 1 – Easy: Spades: March in Places, Diamonds: Squats, Hearts: Triceps Dips, Clubs: Standing Crunches.In terms of incorporating deck of cards workouts into your routine, Forzaglia says it’s most effective as a burnout round or finisher at the end of your workout. But because it’s so versatile, you can use a deck-of-cards workout as your leg day, chest day, etc.If you have never heard of the Deck of Cards Workout, you are in for a treat.
It’s by far one of my favorite ways to get in a full-body workout when I’m bored with my current routine. All you need is a deck of cards and the will to push through. However, you may also want an exercise mat for the floor exercises.Full Body Deck of Cards Workout Turn your workout into a game with this full body deck of cards workout that combines strength training moves with bursts of cardio.
Minimal space and no equipment needed!Aces are 1 and face cards are all 10 reps. The exercises are determined by the suits. Hearts are crunches, clubs are body weight squats, spades are jumping jacks, and diamonds are push ups.
So if you pull a 2 of diamonds, a king of spades, and a 7 of hearts, you’d do 2 push ups, 10 jumping jacks, and 7 crunches.Start with a standard deck of cards that includes two Jokers (see note below for modifications). Shuffle the cards and put them facedown in your workout space. I encourage you to have a yoga mat nearby because some of the moves involve getting down on the ground.
Shuffle your deck of cards and pull four cards off the top of the deck. You will be performing the four exercises corresponding to the suit of the card back to back with no rest. In between each four card set, you will rest one minute and then immediately pull another four cards from the deck.The deck of cards workout is simple. Each suit is assigned to an exercise—e.g., diamonds equal Push-Ups.
Bodyweight moves are preferred because you move quickly between exercises. Draw a card.Cut the deck like you’re shuffling cards, then pick which pile looks bigger and get to work. Using the Gotch Method Wake up, run your morning routine, and draw ten cards.
Exercising in the morning helps wake your brain up.3 — Don’t do the entire deck at once: Try doing 20 cards for a week, then 25 the next week, and then 30 the week after that. Or do 26 cards in the morning, and try to do the other 26 at night.Wondering how to make working out fun? Use a deck of cards! This fun full body workout, designed by a certified group fitness instructor, is guaranteed to make you sweat!
Includes 3 intensity levels.This is part of The Lifehacker Workout, a 3-4 day exercise program for normal people. This fun and random workout adds variety to the core Monday and Friday movements, and it’s especially handy.To design your own version of the workout, select five movements that correspond to each of the four suits (Clubs, Diamonds, Hearts, Spades) plus Jokers in a standard 52-card deck of playing cards. Jokers are typically a longer movement or higher-rep movement.
The Air Squat The Box Jump The Burpee The Push-Up The Sit-Up.Shuffle the deck of cards. Assign a body weight exercise to each suit. For example, hearts could be sit-ups, spades could be push-ups, and so on.
Draw a card off the deck, and flip it over.
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