deck of cards workout variations
Card value determines the number of reps face cards 10 Aces 11. Ole Faithful This is the traditional method described above.
Deck Of Cards Workout Card Workout Fun Workouts Deck Of Cards
Shuffle your cards and place the deck face down.
. The deck of pain rep scheme uses a deck of cards for a random order of rep counts according to Jailhouse Strong. Black pushups red squats. Assign one of the above exercises or one of their variations to each of the four suits.
To perform the workout you simply shuffle a deck of cards flip over a card and perform the number of reps on the card face cards are 10 aces are 11. For a three-mile workout choose a selection of even numbered cards between 2 and 10 that add up to the number 48. If youre just joining us no worries dive in.
Deck of Cards Workout Sample. Push-ups bent-over rows shoulder press and triceps dips Core. The exercises themselves are harder as well with clap pushups and one-armed pushups being a few of the exercises that are possible for those already in good shape.
3 Variations to Try 1. Clubs Reverse Lunges each side Lower-Body Focus Deck of Cards Workout. Best of all using a deck of cards makes these activities convenient and inexpensive.
The player with the most cards once the decks is gone wins. 4 400 meters. Spades pushups clubs sit-ups hearts squats diamonds pull-ups.
Squats push-ups jumping jacks and sit-ups Lower-body workout. If you choose two black cards will designate one exercise and red cards the other ex. Workout Deck of Pain.
Regardless of your fitness level keep the workout under an hour. So you could have something like. Pushups Situps Single-leg deadlifts Bodyweight squats Lunges Mountain climbers Calve raises.
The workout will take between 20 minutes and an hour to complete an entire deck depending on your fitness level and choice of variations. Full-Body Deck of Cards Workout. Heres a refresher for how to do this workout.
2 200 meters. Deck of Cards Core Variation Take a deck of cards shuffle. A variation of this game is to give half the teams directions through.
10 100 meters. The memorize a deck of cards game world is full of non-competitive find em variations that have no stakes involved whatsoever. Face Cards exercise see below for more detailed descriptions of exercises Aces mountain climbers on floor 24 reps each leg counts as 1 Kings ab bicycles 24 reps each leg counts as 1 Queens walking lunges up back across room at least 6-8 steps each way 6-8 steps each way Jacks jumping jacks 15 reps.
If its a face. Deck of cards workouts can have 2 or 4 exercises. You just lay out card pairs and practice remembering locations so you can match and remove them during game play.
Three-Mile Deck of Cards Track Workout. Squat Jump Jump Lunge Tuck Jump Touch-Down Jack Glute Bridge. You can use this next drill to create an intense bootcamp workout routine that will finish every session with a bang.
Start here if youre running solo. Look no further than a standard deck of cards. Pick four bodyweight exercises like two upper-body and.
Our group exercise program The Lifehacker Workout is in full swing and today were mixing it up with a Deck of Cards workout. You can create many different workout variations by using different bootcamp exercises and changing up the reps. The number on the card represents how many reps to do.
Turn over the first card. One sample could include pushups and burpees. If you cant do a full deck try to start with half deck.
Here are some suggested exercises grouped into workouts based on workout focus. A simple deck of cards can be used to generate many team-building activities that facilitate respect for team members cooperation toward a common goal and a cohesive work environment. Squats lunges bridges and weighted deadlifts Upper-body workout.
Perform one set of burpees for every red card Hearts and Diamonds and one set of pushups for every black card Spades and Clubs. Deck of playing Cards There are total 52 playing cards 4 suits Spade Heart Club Diamond 13 cards in each suit 4 Aces 4 Kings 4 Queens 4 Jacks 1 King 1 Queen 1 Jack 1 Ace 2-10 Cards Total 13 1 King 1 Queen 1 Jack 1 Ace 2-10 Cards Total 13 1 King 1 Queen 1 Jack 1 Ace 2-10 Cards Total 13 1 King 1 Queen 1 Jack 1 Ace 2-10 Cards Total 13 Face cards are. Bodyweight If the standard Ole faithful approach isnt cutting it how about adding some bonus moves.
Draw a card and the suit represents the exercise you do. Shuffle the cards and prepare to be surprised. Diamonds Prisoner Squat.
Draw cards from a standard 52-card deck plus 2 Jokers. Infusing your workout program with variety and variation isn. Take a standard deck of 52 cards.
Grab a deck of cards. Legs On Fire Fun warm up games dont have to be easy. To perform the workout you will start with a fully shuffled deck of cards 52 cards.
If you choose four exercises each suit will designate its own exercise ex. Pushups Situps Single-leg deadlifts Bodyweight squats Lunges Mountain climbers Calve raises. 6 600 meters.
Hearts Mountain Climbers. You can leave the jokers in and allocate an exercise to them such as 50 jumping jacks or remove them as preferred. The deck of cards workout format is a unique way to randomize your bodyweight workouts to give yourself a new fitness challenge.
The Navy Seal booster pumps up the upper-body portion of your workout with tons of pushup variations pullup variation and some total body variations like squat jumps. To do this workout take a standard deck of cards and allocate one exercise to each suit eg. 8 800 meters.
This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Spades Spiderman Push-Ups. If you are just getting into fitness or short on time you can limit your cards or time.
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