deck of cards workout pdf

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. Make sure you have a chair to hand for the triceps.

Deck Of Cards Dumbbell Workout Pumps Iron Dumbbell Workout Card Workout Workout

Pick your card and complete the activity for that card.

. The deck is well shuffled before you start the workout. King 10 or 13 reps players choice. Todays friendly competition is Deck of Fitness.

When you draw a card youll use the exercise chart to determine which exercise to do. Each suit is a different exercise and the number of repetitions is based on rank. For example if you draw the 4 of hearts perform 4 jumping.

15 reps Diamonds. Each suit on each card will stand for 4 different exercises. Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference.

Every suit in the deck of cards represents a different exercise and the card value equals the number of reps. 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.

Continue choosing cards until the whole deck is used or you get too tired. 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.

Keep a travel deck in your backpack or airplane bag with a folded piece of paper in your. 6 6 reps. A favorite among celebrities and trainers more importantly the Deck of Cards Workout is used every day by all kinds of people from all walks of life and all different health backgrounds.

Shufﬂe the cards and place them in a draw pile face down. 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. Jack 10 or 11 reps players choice.

Face cards joker and ace i minute rest king 13 times queens 12 times jack 11 times activites. The Deck of Cards workout is very simple. I assigned a different exercise for each suit in the deck of cards see it below.

One for beginners youll still find it tricky to complete an entire deck with this workout. Each suit represents a different exercise. DECK OF CARDS WORKOUT Grab a deck of cards and get ready to sweat.

March in Places Diamonds. 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. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge.

During this workout pick four of your favorite exercises that you enjoy doing. Deck of cards workout menu free download downloadable pdf. 25 reps Each face or number card is assigned to an activity.

Jacks Queens Kings are each 10 and Aces and Jokers are 15 For instance if you draw a Jack first you do 10. Queen 10 or 12 reps players choice. The Deck of Cards Workout is a free fitness program that uses nothing more than your bodyweight and a classic deck cards to achieve the body you want - if youre willing to work for it.

Upper Body Deck of Cards WOD. Face cards have there own exercises. You assign one exercise eg.

Sometimes the simplest prop can be the best item in your bag of tricks. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future. Remove the 2 jokers from the deck.

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. You can make tweaks and create your own routines. Clubs- Barbell Jump Squats.

Each suit represents the number of reps youll complete for each exercise. You are going to go through the entire deck of cards in 4 card intervals. Download them by clicking here.

A 9 of spades 27 seconds Hearts. Dumbbell bench press 5035lbs Spades. Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options.

7 7 reps. O Aces can be worth 1 or 11 reps. Push ups sit ups lunges etc to each suit.

The total workout will consist of 14 rounds. 8 8 reps. Full Body Deck of Cards Workout.

Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. This workout is designed to work the whole body but without breaking too much of a sweat. Card value number of reps to perform.

Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit. 20 reps Clubs. 10 reps Spades.

Using Evernote or pen and paper create multiple keys for different exercises using the 4 suits of a deck. All face cards represent a high intensity cardio move and you do 20 reps of each. 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.

Chin-ups sub bicep push-ups if you have no equipment Clubs. You flip over a 10 of hearts you do 10 push-ups. 9 9 reps.

Complete the number of repetitions shown on your card. This workshop will be jam packed with over 10 of the best experiential activities. Click the image to print the pdf.

Throughout the workout you will draw a card from the top of the deck. With Deck of Cards Workout you can workout at home. Ski erg times the number by 3 hold for that many seconds.

May 6 2021. See more ideas about deck of cards card workout cards. The object of the game is to do as many repetitions as you can of each exercise.

Use Jokers as wild cards or discard them. O Face cards are 10 reps. Every player picks a card and performs the exercise corresponding to the suit and performs the exercise the same amount of times as the number on the card Jack 10 Queen 11 King 12 Ace 13 5.

The Gotch Bible is a template for training conditioning. Each suit includes a Strength Core Seated and Balance exercise so you will be standing sitting and using the floor. 52 Team Activities Using a Deck of Cards.

Every time you see each suit you will perform a specific exercise. Throughout the workout you will draw a card from the top of the deck. Download Deck of Cards Workout Free - A Fun Mobile Workout For The Whole Family and enjoy it on your iPhone iPad and iPod touch.

10 10 reps. Deck of Cards Workout will help you meet your fitness and weight-loss goals. 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.

This workout is designed to work the whole body but without breaking too much of a sweat. Example 1 Easy. Shuffle the deck of cards before starting.

Pin On Fitness Routines

Daynabollinger Toppin Today Printable Workouts Gym Workouts Barbell Workout

Workout Wednesday Wednesday Workout Card Workout One Song Workouts

Free Workout Game Wildcard Workout Card Deck Ironwild Fitness Card Workout Workout Games Free Workouts

Epingle Sur Unique Workouts

Pin On Deck Of Card Workout

Uchs Cross Country Cross Country Running Training Schedule Cross Country

Pin On Playing Cards

Pin On Home Gym

Deck Of Cards Workout Regardless Of Where You Are This Workout Is A Quick And Easy Way To Get Your Sweat On With No E Card Workout Workout Games Fun Workouts