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45-Minute Deck of Cards Workout
Welcome to my 45-minute “Deck of Cards” full body strength workout. We work all our major muscle groups in this fun and ever-changing workout where the card suits have different meanings so no workout is ever the same. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is based on flipping one card at a time and doing the exercise for that particular card (see below). The purpose of the workout is to increase your functional strength and endurance and challenge yourself because you don’t know what to expect next. I used 8 lb (3.6 kg), 10 lb (4.5 kg), 12 (5.1 kg) and 15 ( 6.8 kg) weights.
Workout Video:
Workout Breakdown:
Use a full deck (54, including jokers) of playing cards. Draw one card at a time and do the assignment for that particular card.
Numbers Ace-10: Do that many reps of the exercise of the corresponding suit (Ace = 1).
Face cards (J, Q, K): 10 reps.
Exercises
❤️ (Heart): Squat + Bicep Curl
♣️ (Club): High March (L+R)
♦️ (Diamond): Dead lift + Upright Row
♠️ (Spade): Punches (L+R)
🃛 (Jack): Side Lunge + Front Raise
🂭 (Queen): Buddha Sit up/Crunch
🂮 (King): Pushup + Shoulder Tap
🃟 (Joker): 50 Jumping Jacks
