You may have noticed that during the past several months I have been doing a couple Deck of Cards Workouts (DOC) each week. Here's what a Deck of Cards Workout is:
Get out a deck of cards and assign one exercise to each suit. Shuffle the cards and flip one over. If it's the 3 of hearts, you do 3 of whatever exercise you chose for hearts. If it's the 10 of diamonds, it's 10 of the diamonds exercise. Face cards are 10 and aces are 15. Go through the whole deck!
DOC Workouts are awesome for several reasons:
1. DOC workouts are an efficient way to get an intense workout.
2. You can do a DOC workout anywhere. (Inside, outside, hotel room, gym, park...)
3. DOC workouts can be done with minimal or no equipment.
4. DOC workouts are versatile. You design the workout so it's exactly what you want it to be.
That being said, if you want some direction, I would suggest picking an exercise for upper body, lower body, core, and full body/cardio. Here are some suggestions for you!
Upper Body
Push Ups
Plank w/ Shoulder Tap
Tricep Dips
Lower body
Squats
Lunges
Squat w/ kick
Donkey Kicks
Hydrants
Glute Briges
Core
Bicycle Crunches
Sit ups
Standing Knee Tuck
Cardio/Full Body
Jump Rope
Burpees
Kettlebell Swings
Jumping Jacks
But honestly, there is no wrong way to design your workout!
When I do DOC workouts, this is my go to:
Hearts- Burpees
Spades- Jump Rope (x10... so 3 of spades is 30 rotations)
Clubs- Mountain Climbers
Diamonds- Bicycle crunches or Push Ups
Do you have any other suggestions for exercises? Leave your thoughts in the comments below!
I first did deck of cards work out when I went to those boot camp classes many years ago. I think I should start it again but it seems so daunting to have to go through ALL the cards...haha
ReplyDeleteI have an idea! Take out the aces and the face cards. Then you can do each exercise 1-10! That will eliminate 16 cards so it won't be as long.
DeleteThats a good idea to start!
ReplyDelete