Deck of cards Workout

Deck of cards Workout

If you are looking for an effective workout that takes away all the planning, then here’s one that just involves a pack of cards and a little imagination.
Begin by selecting four exercises - one for each suit. These can be any exercises you
wish, but to keep things balanced, it’s worth choosing two upper body dominant and two
lower body dominant exercises. To perform the workout, simply pick cards from the deck one at a time and perform the chosen exercise for the number of repetitions shown on the card. For example, if push ups are assigned to hearts, then the 6 of hearts equates to 6 push ups. A
few extra considerations on card numbering:
picture cards are ten reps and aces are eleven reps.
 As an optional extra, you can include both jokers as wild cards and assign a whole body
cardiovascular exercise to these - every time a joker comes up, perform 25 reps of the chosen
exercise, or even 50 reps if you’re feeling brave!
Beginning the workout by warming up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups; follow up with some dynamic stretches before starting the workout.
Then shuffle the pack and start picking cards one by one until all the cards have been selected.
This may last as little as 20 minutes through to an hour, depending on the exerciser and their
level of fitness. To motivate yourself, why not time yourself and aim to beat this next time you perform the workout.
Sample workout
Try the following workout to get you started:
• Press ups = Hearts
• Renegade rows = Diamonds
• Squats = Spades
• Jumping lunges = Clubs
• Burpees = Jokers

Press ups

Press ups
Press ups


FACE CARDS = 10 REPS
NUMBER CARDS = NUMBER ON CARD
Begin in a push up position with hands shoulder width apart, and the core engaged. Bend the elbows and lower the body towards the floor in a controlled manner. Return to the start position and repeat.
The push up can be made easier by performing the movement on your knees.

 Renegade rows
Renegade rows
 Renegade rows


FACE CARDS = 10 REPS
NUMBER CARDS = NUMBER ON CARD
Assume a push up position with hands holding a pair of dumbbells. Keeping the core engaged, pull the left dumbbell into the ribs (using a rowing action). Lower the left hand back to the floor and perform the same movement using the right arm.
Squats

FACE CARDS = 10 REPS
NUMBER CARDS = NUMBER ON CARD

SquatsSquats
Stand with feet shoulder width apart and feet turned slightly outwards. Bend the knees and squat down until the thighs are parallel to the floor. Lift the chest and push through the balls of the feet and return to standing.

Jumping lunges 
FACE CARDS = 10 REPS
NUMBER CARDS = NUMBER ON CARD
Jumping lunges

Jumping lunges
Jumping lunges
From a standing split stance position, jump into the air and switch your legs mid flight – landing back into a split stance. Keep the movement continuous without stopping.

Burpes 
brave = attempt 50 reps
not so brave = attempt 25

Burpes Burpes

Burpes

From standing, reach 
down to the floor into a tuck/crouch position, and jump back into a plank. From here, reverse the movement, jumping back to the tuck position and jumping straight into the air. For added intensity, swing the arms overhead during the jump.

All Fitness __ Deck of cards Workout __ Andreas Michael
Models: Carla Curvy, Jo Cooper, Ina Gutowska & Ross Austen

Photography: Andreas Michael

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