deck of cards workout pdf
You are going to go through the entire deck of cards in 4 card intervals. Ski erg times the number by 3 hold for that many seconds.
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Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge.
. One for beginners youll still find it tricky to complete an entire deck with this workout. 10 reps Spades. Push ups sit ups lunges etc to each suit.
Each suit represents a different exercise. So shuffle your deck of cards place the stack face down and turn the top card over for your first exercise. Shuffle the cards and place them in a draw pile face down.
Clubs- Barbell Jump Squats. Jack 10 or 11 reps players choice. This is a free tool to use if you dont have a deck of cards around.
This workshop will be jam packed with over 10 of the best experiential activities. Throughout the workout you will draw a card from the top of the deck. Using a full deck of 52 cards assign all of the face cards a value of 10.
The deck is well shuffled before you start the workout. 9 9 reps. Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit.
Card value number of reps to perform. Upper Body Deck of Cards WOD. Continue choosing cards until the whole deck is used or you get too tired.
Click the image to print the pdf. See more ideas about deck of cards card workout cards. 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.
Each suit is a different exercise and the number of repetitions is based on rank. Face cards joker and ace i minute rest king 13 times queens 12 times jack 11 times activites. Chin-ups sub bicep push-ups if you have no equipment Clubs.
If you pick an ace or pictured card the following number of reps apply. Throughout the workout you will draw a card from the top of the deck. When you draw a card youll use the exercise chart to determine which exercise to do.
The Deck of Cards workout is very simple. 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. 25 reps Each face or number card is assigned to an activity.
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. 20 reps Clubs. May 6 2021.
Ace - 11 Jack - 12 Queen - 13 and King - 15. Pick your card and complete the activity for that card. Remove the 2 jokers from the deck.
Every time you see each suit you will perform a specific exercise. 6 6 reps. Shuffle the deck of cards before starting.
Use Jokers as wild cards or discard them. For example if you draw the 4 of hearts perform 4 jumping. O Aces can be worth 1 or 11 reps.
A 9 of spades 27 seconds Hearts. This workout is designed to work the whole body but without breaking too much of a sweat. Deck of cards workout menu free download downloadable pdf.
Example 1 Easy. 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. Using Evernote or pen and paper create multiple keys for different exercises using the 4 suits of a deck.
Deck of Cards Workout will help you meet your fitness and weight-loss goals. 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. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future.
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. The total workout will consist of 14 rounds. 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.
King 10 or 13 reps players choice. Queen 10 or 12 reps players choice. Jacks Queens Kings are each 10 and Aces and Jokers are 15 For instance if you draw a Jack first you do 10.
Dumbbell bench press 5035lbs Spades. Each suit represents the number of reps youll complete for each exercise. Todays friendly competition is Deck of Fitness.
Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. March in Places Diamonds. Download Deck of Cards Workout Free - A Fun Mobile Workout For The Whole Family and enjoy it on your iPhone iPad and iPod touch.
Download them by clicking here. The Gotch Bible is a template for training conditioning. You assign one exercise eg.
Keep a travel deck in your backpack or airplane bag with a folded piece of paper in your. Make the Aces 15 reps. Complete the number of repetitions shown on your card.
10 10 reps. This workout is designed to work the whole body but without breaking too much of a sweat. Each suit on each card will stand for 4 different exercises.
Sometimes the simplest prop can be the best item in your bag of tricks. 7 7 reps. All number values are still normal a 7 of Hearts is still 7 repetitions of your chosen exercise Select some bodyweight exercises that are a little more advanced for you.
Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference. 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. 15 reps Diamonds.
DECK OF CARDS WORKOUT Grab a deck of cards and get ready to sweat. You can make tweaks and create your own routines. Make sure you have a chair to hand for the triceps.
Face cards have there own exercises. 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.
Each suit represents a different exercise and the number on the card is how many reps you should do. The object of the game is to do as many repetitions as you can of each exercise. A simple deck of cards is one of the easiest ways to plan your own workouts.
During this workout pick four of your favorite exercises that you enjoy doing. 8 8 reps. I assigned a different exercise for each suit in the deck of cards see it below.
Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options. O Face cards are 10 reps. With Deck of Cards Workout you can workout at home.
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