deck of cards workout pdf

Jack 10 or 11 reps players choice. Card value number of reps to perform.

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Deck Of Cards Workout Pdf April 15 2022 Deck Of Cards Workout Pdf.

. Deck of cards workout challengeweek 4 you will need a deck of cards and a strong mental toughness for this physical activity challenge. 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. Play with deck of cards source available.

Suits and Exercise Every time you see each suit you will perform a specific exercise. Sometimes the simplest prop can be the best item in your bag of tricks. One for beginners youll still find it tricky to complete an entire deck with this workout.

Each card suit diamond spade heart clover will represent a different movementexercise. Clubs- Barbell Jump Squats. 52 Team Activities Using a Deck of Cards.

Deck Of Cards Workout Pdf. When you draw a card youll use the exercise chart to determine which exercise to do. Each suit represents a different exercise.

Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit. Deck of cards exercise materials. King 10 or 13 reps players choice.

I assigned a different exercise for. Complete the number of repetitions shown on your card. Push ups sit ups lunges etc to each suit.

The gist of a deck of cards workout. Select the number of repetitions to perform on each card based on your fitness level eg. Todays friendly competition is deck.

Chin-ups sub bicep push-ups if you have no equipment Clubs. March in Places Diamonds. The next page shows 9 cards selected from the 56 actual FitDeck Bodyweight cards.

Each suit on each card will stand for 4 different exercises. The total workout will consist of 14 rounds. O Aces can be worth 1 or 11 reps.

Deck of cards workout menu free download downloadable pdf. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge. For example if you draw the 4 of hearts perform 4 jumping jacks.

Each of these 3 workouts will take about 10 minutes. Click the image to print the pdf. 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.

Seated Weighted Jumping Jacks Spades. You are going to go through the entire deck of cards in 4 card intervals. Row Boat Abs Clubs.

Continue choosing cards until the whole deck is used or you get too tired. The number of the card will represent. Special equipment or training is required for a fun and effective workout.

6 6 reps. Ski erg times the number by 3 hold for that many seconds. This is a free tool to use if you dont have a deck of cards around.

Todays friendly competition is Deck of Fitness. The object of the game is to do as many repetitions as you can of each exercise. Shuffle the deck of cards before starting.

You assign one exercise eg. Single Leg Balance Leg Extension the leg extension 1 repetition make sure to switch legs each time you draw a club For this workout if you see an Ace complete 1 repetition a Two do 2 repetitions and so on all Face. You assign one exercise eg.

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. Lay out 10 playing cards in a row on the ground. What is the card deck game workout.

9 9 reps. Make sure you have a chair to hand for the triceps. Face cards have there own exercises.

7 7 reps. You assign exercises to each suit draw cards and do the exercise associated with the suit of the card for the number of reps indicated by the card. Deck Of Cards Workout Pdf.

Deck of cards workout follow the activites below squats jumping squats or regular push up or wall push ups sit up or v-sit ups burpees the number on the cards determines the amount of reps times ace and joker 30 second rest king 30 times queen 25 times jack 20 times. The benefit of this workout is that its completely randomyou dont know whats coming next explains Mat Forzaglia a certified functional strength coach. The Deck of Cards workout is very simple.

Example 1 Easy. Pick exercises that are on the easier side because you. 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.

Queen 10 or 12 reps players choice. 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. 8 8 reps.

Upper Body Deck of Cards WOD. Remove the 2 jokers from the deck. O Face cards are 10 reps.

Shufﬂe the cards and place them in a draw pile face down. A 9 of spades 27 seconds Hearts. Deck Of Cards Workout For Bootcamp.

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. Dumbbell bench press 5035lbs Spades. This workout is designed to work the whole body but without breaking too much of a sweat.

10 10 reps. Squat Kick right legleft leg 1 repetition Diamonds. This workshop will be jam packed with over 10 of the best experiential activities.

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.

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