A deck of cards workout is an easy way to squeeze an intense workout into a short amount of time. Other perks? Because you design it yourself, you can tailor it to your own goals, fitness level, workout space, and equipment. You can do a deck of cards workout in your living room with no equipment at all or you could go out in your backyard and get sweaty using jump ropes, weights, and kettle bells. It is totally up to you!
How to do it: Assign an exercise to each suit. Example: Hearts = jumping jacks, Diamonds = sit ups, etc. Pick a card from the deck. Do the number of exercises indicated on the card. Example: 3 of hearts = 3 jumping jacks, 7 of diamonds = 7 sit ups. Face cards = 10 and Aces = 15. If your deck has Jokers, you could assign something extra special!
I love designing my own deck of cards workouts. I love it so much, I designed several that you could try! Each one focuses on something different- like cardio, core, strength etc. Check them out!
2. Full Body Intermediate
3. Full Body Advanced
6. Low Impact
(easy on the knees)
7. Lower Body
9. Upper Body
Some things to note...
1. These workouts are simply to give you ideas! Switch out any of my exercises for ones you like better.
2. When using weights, dumbbells, etc, remember you are going to end up doing about 100 of each exercise. Don't pick a weight that is too heavy!
3. For jumping rope, I do multiples of 10. For instance, a 3 of hearts would be 30 jump rope rotations.
4. For planks, you can also do multiples of 10. For instance, a 4 of diamonds would be a 40 second plank. Or multiples of 5, so a 20 second plank. Decide what works for you!
PS. These workouts are really fun to do with a friend!
Have you ever done a deck of cards workouts?
Do you think you will try one of these?
I had to Google "plank with knee tuck" and saw a few different things. Is the knee supposed to be on the ground or in the air? Should you always do a set (right knee tucked then left knee tucked)?ReplyDelete
Thanks, Meg! :)
Knee in the air, like tuck your right knee in toward your left boob, then your left knee in toward your right boob. Knees in the air. I usually do a set (RL) but one can do it according to their ability level!Delete
We did this workout at bootcamp. It was a fun way to break things up!ReplyDelete
Yeah! DOC workouts r never boring!Delete
I haven't don't card workouts in awhile (not sure why) but these ideas all look awesome!!!ReplyDelete
I think this would be really great when you are traveling. I don't like to do formal workouts when I am on vacation but a DOC workout a few mornings in the hotel room would be nice!ReplyDelete
Yes! I have done them on vaycay :)Delete
Okay, these are awesome! I may need some videos to demo these exercises ;)ReplyDelete
I was thinking about doing that! Especially because sometimes I make up names for exercises that aren't their real names...Delete
Thanks for sharing! All of these look fun :)ReplyDelete
Very fun and creative - love this tip :)ReplyDelete
That sounds fun. It's a great way to add variety...ReplyDelete
Yes, you won't be bored with one of these workouts!Delete
I love these...I'd love photos of how to DO some of the moves!! hehe! I totally stole your deck of cards workout idea and have used it at home...so brilliant!ReplyDelete
Okay I will definitely have to include some videos in a forthcoming post. I now realize that would have been good to include in the first place! I am glad you tried it. What moves did you do?Delete
Oh you two will have fun doing that! Try it after a short run.ReplyDelete
3 Best Bodyweight Exercises for At Home WorkoutsReplyDelete
Here are 3 kick-butt bodyweight exercises you can do to burn fat,
stay energized, and avoid overeating.
Bodyweight exercises help you burn fat shockingly fast, without any
1) Any Single-Leg Exercise
The pistol (single-leg squat to the floor) is the most advanced
1-leg exercise. But you can also do assisted single-leg squats with
a band, or onto a bench, or even with a Stability Ball between your
back and the wall.
If you aren't ready for single-leg squats, you can use Bulgarian
Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
hip bridges if you are a beginner.
2) Decline Push-ups
These are harder than normal pushups, thanks to your elevated feet.
And in this position, you can still use a close-grip to fatigue
your triceps, a "piked-hip position" to build your shoulders, or
even the Spiderman leg motion to work on your abs.
3) Bodyweight Inverted Rows
I choose these over chinups and pullups because bodyweight rows let
your chest rest, while your back is strengthened. It's the perfect
compliment to a pushup.
Do 8-12 repetitions per exercise. Don't rest between exercises. Go
through the circuit up to 3 times, resting 1 minute after each
For a once-per-month challenge, do each exercise to failure in your
final round through the circuit.
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====
Get in shape for summer fast with Turbulence Training,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
PS - Cut your workout and enjoy more time OUT of the gym...
"Turbulence Training is phenomenal, Craig's system has taught me
more about bodyweight exercises than I knew was possible. Also
with a busy life style he offers exercises that you can do
anywhere, anytime with little to no equipment. It is affordable
and worthwhile. Thanks Craig."
Darren Motuz, Winnipeg Manitoba
Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====
"The dumbbell and bodyweight workouts are perfect for the small
amount of exercise equipment I have at home, and I no longer regret
not having a membership to a gym. Getting the best results I've
ever had. Thanks again!"