Today, again, started out as a busy day, and I know there’s no slowing down until bedtime. When Javin is home, it’s high on my priorities to get a workout in, even if it’s a quick one. So today, I grabbed a deck of cards, and got in a 24 minute quickie.
There are a couple variations to the deck of cards workout, but today I stuck to the simple one. Not only is a workout like this super easy, but it’s versatile, and you can take it anywhere, depending on the exercises you chose to do. I have used this game in bootcamps, and it’s been a hit each time.
Here’s how it works:
Step 1: Shuffle your deck of cards. No jokers.
Step 2: Decide your exercises for each suit.
Step 3: Gather your equipment, if you need any.
Step 4: Flip a card, and do the planned exercise in the amount shown on the number of the card. ACES ARE 11 REPS, ALL FACE CARDS ARE 10 REPS
Step 5: Repeat until all the cards are done, or until you’ve maxed out on your allotted time limit.
The exercises I chose were:
Clubs: Alternating curtsy lunges off step
Diamonds: DB high pull into press
Hearts: Plank with DB rows
Spades: Pop squats
Example: The first card I flipped was the 7 of spades, so I did 7 reps of the pop squats.
I almost ALWAYS chose burpees for one of the exercises during this workout, however, the one pregnancy symptom I’ve been experiencing is light-headedness. So because of that, the only jumpy exercise I added in was the pop squats. I usually keep every exercise multi-joint, OR, I split 2 for upper and 2 for lower so that the workout is still total-body. In this case, I had 2 exercises that were lower body focused, and 2 that were upper body focused.
I knew I wanted to get through the whole deck, so I timed myself. It took me just about 24 minutes to finish all 52 cards. The tough part was, my shuffle wasn’t very good apparently because I drew diamond after diamond and my shoulders began to fatigue early on.
If you have no equipment, this workout is still effective if you do, say, burpees, squats, sit-ups, and push-ups. Or, get creative. Again, all you need really, is a deck of cards.
After going through the whole deck, you will have done a total of 65 reps each exercise.
You could spice it up a bit, and throw those jokers into the pile. Each joker could be something intense like 50 burpees, or 100 jumping jacks, or another exercise that you aren’t already incorporating.