deck of cards workout pdf
Assign each exercise to a suite. You assign one exercise eg.
Jack 10 or 11 reps players choice.
. Click the image to print the pdf. - A deck of cards - A piece of paper and a pen optional How to play. Queen 10 or 12 reps players choice.
Squat Kick right legleft leg 1 repetition Diamonds. Deck of cards workout menu free download downloadable pdf. You are going to go through the entire deck of cards in 4 card intervals.
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Shuffle the deck of cards before starting. 10 reps Spades. The goal is to complete a 52-card deck which involves a lot of exercises and reps.
- Workouts for all levels. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. A favorite among celebrities and trainers more importantly the Deck of Cards Workout is used every day by all kinds of people from all walks of life and all different health backgrounds.
O Aces can be worth 1 or 11 reps. Push ups sit ups lunges etc to each suit. Each suit represents a different exercise.
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. For example if you draw the 4 of hearts perform 4 jumping jacks. 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.
Choose From a Variety of Workouts. Complete the deck of cards as quickly as possible with good form. Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options.
Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference. Suits and Exercise Every time you see each suit you will perform a specific exercise. Throughout the workout you will draw a card from the top of the deck.
With Deck of Cards Workout you can workout at home in the gym when traveling or anywhere. The Deck of Cards Workout is a free fitness program that uses nothing more than your bodyweight and a classic deck cards to achieve the body you want - if youre willing to work for it. 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.
Each card suit diamond spade heart clover will represent a different movementexercise. Deck of Cards Crossfit Workout Guidelines. The object of the game is to do as many repetitions as you can of each exercise.
This is a free tool to use if you dont have a deck of cards around. Deck of Cards Workout will help you meet your fitness and weight-loss goals. Ad Browse discover thousands of brands.
This workout is designed to work the whole body but without breaking too much of a sweat. You can make tweaks and create your own routines. 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.
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. Using Evernote or pen and paper create multiple keys for different exercises using the 4 suits of a deck. Remove the 2 jokers from the deck.
9 9 reps. Sometimes the simplest prop can be the best item in your bag of tricks. Jacks Queens Kings are each 10 and Aces and Jokers are 15 For instance if you draw a Jack first you do 10 push-ups.
Seated Weighted Jumping Jacks Spades. What is the card deck game workout. Ad Get Fit While Staying Safe With a Range of Fitness Webinars Workouts For People 50-Plus.
DECK OF CARDS WORKOUT Grab a deck of cards and get ready to sweat. Read customer reviews find best sellers. Write down each suit to its assigned exercise OR Use the example we have created 3.
6 6 reps. 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. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future.
Keep a travel deck in your backpack or airplane bag with a folded piece of paper in your. One for beginners youll still find it tricky to complete an entire deck with this workout. Each suit is a different exercise and the number of repetitions is based on rank.
Clubs- Barbell Jump Squats. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge. The total workout will consist of 14 rounds.
25 reps Each face or number card is assigned to an activity. Face cards have there own exercises. 20 reps Clubs.
Row Boat Abs Clubs. When you draw a card youll use the exercise chart to determine which exercise to do. Each cards face or suit depending on how you do it corresponds to a CrossFit exercise.
Single Leg Balance Leg Extension the leg extension 1 repetition make sure to switch legs each time you draw a club For this workout if you see an Ace complete 1 repetition a Two do 2 repetitions and so on all Face. This workshop will be jam packed with over 10 of the best experiential activities. The Deck of Cards workout is very simple.
15 reps Diamonds. Example 1 Easy. Make sure you have a chair to hand for the triceps.
Todays friendly competition is Deck of Fitness. Deck of Cards Exercise Materials. Choose four different active exercises that you feel you kids can safely and confidently perform.
Each suit represents the number of reps youll complete for each exercise. 7 7 reps. Doing a deck of cards CrossFit WOD couldnt be easier.
8 8 reps. Basically heres what you need to know. Use Jokers as wild cards or discard them.
Try a Fitness Program Tailored To Your Abilities. Card value number of reps to perform. This workout is designed to work the whole body but without breaking too much of a sweat.
10 10 reps. Pick exercises that are on the easier side because you. Deck of cards workout follow the activites below squats jumping squats or regular push up or wall push ups sit up or v-sit ups burpees the number on the cards determines the amount of reps times ace and joker 30 second rest king 30 times queen 25 times jack 20 times.
Each suit on each card will stand for 4 different exercises. 52 Team Activities Using a Deck of Cards. Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit.
The Gotch Bible is a template for training conditioning. Its a very mobile and fun workout to do. Pick your card and complete the activity for that card.
King 10 or 13 reps players choice. The number of the card will represent. March in Places Diamonds.
You or your workout group are going to pull 52 cards from the deck. O Face cards are 10 reps. Limit the number of breaks between workouts for an added challenge.
Complete the number of repetitions shown on your card.
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