deck of cards workout variations

10 Push Up Variation Bench Knee Traditional 9 TRX Row 8 Dumbbell Push Press 7 Burpees yay 6 Alternating Bodyweight Lunge 5 Bench Hops 4 Bench Step Up 3 Dumbbell Clean 3 per side 2 Set of Stairs Ive. 7 of spades 7 pushups.

52 Card Pickup Workout Deck Of Cards Workout Nutty For Life

Remove the 2 jokers from the deck.

. Face cards x20secs Jokers Sprint the distance and rest Hearts BOSU jumpsstick and hold alt. 2 Hearts Burpees Diamonds double unders x 2 Spades high pulls Clubs sit ups Jokers 60 second planks. You assign an exercise to each of the four suits and the face value of the card is the amount of reps you have to perform for that suit exercise.

Ad Introducing Get into a Groove with Dance. Apr 18 2017 - Explore Kelly Hs board Deck of Cards Workouts followed by 139 people on Pinterest. Choose 4 different exercises youd like to do.

Free shipping on qualified orders. Deck of Cards Core Variation Take a deck of cards shuffle. Direction of jumps Diamonds Box step-ups wsandbags Spades Med-ball slams any variations Clubs BOSU push-ups alt.

Assign Each Exercise to a Suit in the Deck Next assign each of your four exercises to one of the suits of cards. Suits and Exercise Every time you see each suit you will perform a specific exercise. 2008 Update - For those interested in more Deck of Cards workouts you may use the Excel file below to create several unique variations.

There are many different push-up variations and each one targets different muscles. You can make all of the face cards 10 reps or a timed movement. The number on the card will determine the number of reps youll perform for each exercise.

There are dozens of variations for exercises like pushups if you need to make them easier or harder. Deck of Cards Excel File. Jacks V-Ups or Knee Tucks for 30 seconds Queens Lateral Lunges for 30 seconds Kings Blast-Off Push-Ups for 30 seconds Ace Burpees for 30 seconds 3.

See more ideas about deck of cards fitness body workout. Exercises OR plyo push-ups. 2 200 meters 4 400 meters 6 600 meters 8 800 meters 10 100 meters.

Start with a standard deck of cards. So using the picture to the right an 8 of hearts would equal 8 pushups. Diamonds Squats Hearts Push-ups Spades Jumping Jacks Clubs Sit-ups To help you remember which exercise is associated with which suit you can write it down on a piece of paper for easy reference.

In a deck-of-cards ab workout for example assign jumping jacks to jack cards glute bridges to queen cards and supermans to king cards. Each suit on each card will stand for 4 different exercises. Some focus on the chest while others will build your shoulders or triceps.

Try a Fitness Program Tailored To Your Abilities. The beauty of the deck of cards workout is that you can customize it however you want to make it as hard or easy as youd like. There should be 52 cards and 2 jokers.

Archer pushups One arm pushups Pull-ups if bar is available This is far from a complete list. You start with a standard deck of playing cards. Here are some more examples.

A new collection from the Fitness library. Shuffle up the deck and complete the entire 52 cards. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest.

You can make all face cards be 10 reps or a time-based movement. Dont be fooled the simple push-up is a tough exercise. Choose From a Variety of Workouts.

For this workout when performing double unders complete 2 reps for every number of Diamonds ie. Pick four cards at a time and do the exercises as a super-set with no break in between. Each suit is assigned to an exerciseeg diamonds equal Push-Ups.

4 of Diamonds 8 double unders. Ad Try a Fitness Program Tailored To Your Abilities. Read customer reviews find best sellers.

For example hearts are burpees diamonds are mountain climbers etc. Make each suit signify a certain number of repetitions of one exercise. Ad Browse discover thousands of brands.

Ad Free 2-day Shipping On Millions of Items. Simply save the file to your PC and begin creating unique workouts with ease you can use MS Excel or the free Open Office. If you want to emphasize strength and power skew your exercise selection towards squats split jumps and pushups and keep your rest periods slightly longer eg 30 to 45 seconds.

This file was created by one of the forum members. Are You Over 50. Join the Fitness Dance team for workouts that might just bring out your inner diva.

Assign each exercise to a suit in the deck. Deck of Cards Push-Up Variations Add more variety to your deck of cards push-ups by performing a different type of push-up based on the suite of the card you pulled. Free easy returns on millions of items.

Jacks V-Ups or Knee Tucks for 30 seconds Queens Lateral Lunges for 30 seconds. Clubs- Barbell Jump Squats Diamond- Barbell Rows Hearts- Pushups Spades- Burpees Reps Each number on each card suit will be the number of reps you will perform. The Deck of Cards workout is very simple.

1 Black cards push ups Red cards bodyweight squats Jokers run 500 meters. Hearts 8 reps clubs 6 reps diamonds 4 reps spades 2 reps Pick ten random cards per exercise and use that to inject a little variety to your normal workout. They can be jumping jacks push-ups sit-ups planks ANYTHING.

10 front with each leg 10 side with each leg 50 meters of butt kicks 50 meters of high knees Three-Mile Deck of Cards Track Workout For a three-mile workout choose a selection of even numbered cards between 2 and 10 that add up to the number 48.

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