deck of cards workout pdf
This workout is designed to work the whole body but without breaking too much of a sweat. Sometimes the simplest prop can be the best item in your bag of tricks.
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The total workout will consist of 14 rounds.
. Try a Fitness Program Tailored To Your Abilities. Clubs- Barbell Jump Squats. Shuffle and deal the cards to each player keeping the deck of cards face down.
Remove the 2 jokers from the deck. 15 reps Diamonds. 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.
Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options. Example 1 Easy. Choose four different active exercises that you feel you kids can safely and confidently perform.
The object of the game is to do as many repetitions as you can of each exercise. Each suit represents the number of reps youll complete for each exercise. Push ups sit ups lunges etc to each suit.
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. Suits and Exercise Every time you see each suit you will perform a specific exercise. 8 8 reps.
This is a free tool to use if you dont have a deck of cards around. The next card determines your fateor at least your next exercise. Click the image to print the pdf.
DECK OF CARDS WORKOUT Grab a deck of cards and get ready to sweat. See how many decks you can go through. 10 reps Spades.
Free shipping on qualified orders. About this app. 25 reps Each face or number card is assigned to an activity.
Jack 10 or 11 reps players choice. This handy app drives you to exercise wherever you may be. Read customer reviews find best sellers.
March in Places Diamonds. What is the card deck game workout. 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.
9 9 reps. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future. Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit.
You are going to go through the entire deck of cards in 4 card intervals. One player at a time turns over one card placing it in the centre. 20 reps Clubs.
The number of the card will represent. The goal is to complete a 52-card deck which involves a lot of exercises and reps. Ad Get Fit While Staying Safe With a Range of Fitness Webinars Workouts For People 50-Plus.
This workshop will be jam packed with over 10 of the best experiential activities. Each suit on each card will stand for 4 different exercises. 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.
7 7 reps. - A deck of cards - A piece of paper and a pen optional How to play. Limit the number of breaks between workouts for an added challenge.
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. Deck of cards workout menu free download downloadable pdf. All face cards represent a cardio move and you do 20 reps of each.
The Deck of Cards workout is very simple. Choose From a Variety of Workouts. Pick your card and complete the activity for that card.
Write down each suit to its assigned exercise OR Use the example we have created 3. Each card suit diamond spade heart clover will represent a different movementexercise. Seated Weighted Jumping Jacks Spades.
10 10 reps. Pick exercises that are on the easier side because you. One for beginners youll still find it tricky to complete an entire deck with this workout.
For example if you draw the 4 of hearts perform 4 jumping jacks. Face cards have there own exercises. Deck of Cards Exercise Materials.
Make sure you have a chair to hand for the triceps. Queen 10 or 12 reps players choice. 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.
52 Team Activities Using a Deck of Cards. The player with the most cards at the end is the winner. 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.
6 6 reps. Complete the number of repetitions shown on your card. You assign one exercise eg.
And take the pile of cards. When you draw a card youll use the exercise chart to determine which exercise to do. Ad Browse discover thousands of brands.
If your card matches the card last placed two fives two eights etc you shout SNAP. Squat Kick right legleft leg 1 repetition Diamonds. Whether youre away on business with no access to a gym or youre just hanging out at home wanting to try something different this is the workout for you.
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. Free easy returns on millions of items. King 10 or 13 reps players choice.
Todays friendly competition is Deck of Fitness. See more ideas about deck of cards card workout deck. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest.
Row Boat Abs Clubs. You flip over a 10 of hearts you do 10 push-ups. Assign each exercise to a suite.
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. 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. Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference.
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