deck of cards workout pdf

When you draw a card youll use the exercise chart to determine which exercise to do. Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options.

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Throughout the workout you will draw a card from the top of the deck.

. Suits and Exercise Every time you see each suit you will perform a specific exercise. Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference. Deck of cards workout menu free download downloadable pdf.

Shuffle the deck of cards before starting. Queen 10 or 12 reps players choice. The object of the game is to do as many repetitions as you can of each exercise.

Pick exercises that are on the easier side because you. Each suit is a different exercise and the number of repetitions is based on rank. Jacks V-Ups or Knee Tucks for 30 seconds.

You are going to go through the entire deck of cards in 4 card intervals. The goal is to complete a 52-card deck which involves a lot of exercises and reps. You or your workout group are going to pull 52 cards from the deck.

The Gotch Bible is a template for training conditioning. Using Evernote or pen and paper create multiple keys for different exercises using the 4 suits of a deck. Each cards face or suit depending on how you do it corresponds to a CrossFit exercise.

Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. With Deck of Cards Workout you can workout at home in the gym when traveling or anywhere. You assign one exercise eg.

Each card suit diamond spade heart clover will represent a different movementexercise. O Face cards are 10 reps. Squat Kick right legleft leg 1 repetition Diamonds.

Click the image to print the pdf. Basically heres what you need to know. March in Places Diamonds.

Choose four different active exercises that you feel you kids can safely and conﬁdently perform. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future. You can make all of the face cards 10 reps or a timed movement.

- Workouts for all levels. Deck of Cards Crossfit Workout Guidelines. Deck of Cards Exercise Materials.

Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge. What is the card deck game workout. Each suit represents a different exercise.

The number of the card will represent. King 10 or 13 reps players choice. Push ups sit ups lunges etc to each suit.

Use Jokers as wild cards or discard them. Card value number of reps to perform. For example if you draw the 4 of hearts perform 4 jumping jacks.

Keep a travel deck in your backpack or airplane bag with a folded piece of paper in your. 7 7 reps. Todays friendly competition is Deck of Fitness.

Queens Lateral Lunges for 30 seconds. In a deck-of-cards ab workout for example assign jumping jacks to jack cards glute bridges to queen cards and supermans to king cards. Assign each exercise to a suite.

6 6 reps. 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. Each suit on each card will stand for 4 different exercises.

O Aces can be worth 1 or 11 reps. Jack 10 or 11 reps players choice. Deck of Cards Workout will help you meet your fitness and weight-loss goals.

This is a free tool to use if you dont have a deck of cards around. 10 10 reps. Face cards have there own exercises.

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. Limit the number of breaks between workouts for an added challenge. Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit.

Row Boat Abs Clubs. 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. Clubs- Barbell Jump Squats.

You can make tweaks and create your own routines. - A deck of cards - A piece of paper and a pen optional How to play. Seated Weighted Jumping Jacks Spades.

The total workout will consist of 14 rounds. 9 9 reps. This workout is designed to work the whole body but without breaking too much of a sweat.

Write down each suit to its assigned exercise OR Use the example we have created 3. 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. 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.

Remove the 2 jokers from the deck. 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. This workshop will be jam packed with over 10 of the best experiential activities.

Sometimes the simplest prop can be the best item in your bag of tricks. Complete the deck of cards as quickly as possible with good form. Here are some more examples.

The Deck of Cards workout is very simple. This workout is designed to work the whole body but without breaking too much of a sweat. 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.

One for beginners youll still find it tricky to complete an entire deck with this workout. 8 8 reps. Example 1 Easy.

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. 52 Team Activities Using a Deck of Cards. Complete the number of repetitions shown on your card.

Doing a deck of cards CrossFit WOD couldnt be easier. 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. Its a very mobile and fun workout to do.

Make sure you have a chair to hand for the triceps.

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