It’s #FreestyleFridayFitness! Let’s have a little fun and change up our fitness game for an amazing workout with your own “guide”. Grab a deck of cards whether you are at home or hotel room and get a great workout with no equipment needed! A full deck lasts about 45 minutes.
The Rules:
Each of the four suits in a deck of cards represents a different exercise, and the card value equals the number of reps. Each card drawn must be completed before moving on to the next. 30-second rests are only allowed in-between cards. You can pick any 4 exercises if you want but I prefer to do 2 strength, 2 cardio and 1 abdominal exercise for a full well-rounded workout.
The Game:
Numbers = The number of reps that must be done. (Jack/Queen/King are 12)
Spades: Kettlebell Swings (you can use a weighted ball, a weight, or just do the exercise)
Diamonds: Push up with shoulder tap (alternate by tapping the opposite arm to opposite shoulder) Drop to your knees if you aren’t ready for a full push up yet. (you’ll get there!)
Clubs: Tuck Jumps – Start small and go for a smaller jump. Eventually, work towards pulling your knees up to your chest. If you need low impact, squat and alternate lifting one knee up when you stand up
Hearts: Burpees – Take each step as you can and modify for your level. Level 1 can tuck down and walk each leg out to plank, return and jump up.
ALL ACES: Hold a plank for 30 seconds
NEED SOME VARIETY? Try these.
Deck of cards for abs:
Hearts = standard crunches
Spades = bicyles
Clubs = left side oblique crunches
Diamonds = right side oblique crunches
Jacks = 30 sec. mountain climbers
Queens = 30 sec. plank
Kings = 30 sec. lying leg-lift
Aces = 30 sec. scissor legs
Deck of cards for booty:
Hearts = squats
Spades = lunges
Clubs = glute kickbacks
Diamonds = sliding leg curls
Jacks = 15 second wall sit
Queens = 30 sec. hip raises
Kings = 7 burpees
Ace = 5 jump squats
Deck of cards cardio:
Hearts = high knees
Spades = jumping jacks
Clubs = booty-kickers
Diamonds = mountain climbers
Jacks = 30 sec. run in place
Queens = 30 sec. march in place
Kings = 5 burpees
Ace = 5 tuck jumps