Once shuffled, pull the first card from the deck, complete the designated exercise for the assigned number of reps, then immediately pull another card from the deck. Now it’s time to get started! Once you’ve assigned exercises for every suit and know how many reps you need to complete for each card, it’s time to start sweating! Be sure to shuffle your cards before you get going to ensure you’re not performing the same exercises consecutively. 10 minutes of upper body, 10 minutes of lower body. Instead of number of cards, you can also select time limits for each focus area – e.g. For example, you might focus on your lower body for the first 20 cards, upper body for the next 20, and then program some core for the last 12 cards. If you feel like mixing it up, you can change your exercises at any point during the workout.
The idea is to get through the complete deck of cards, but if you’re limited for time or have chosen more difficult exercises you can adjust this to suit your workout requirements. You can set your time limit for as long or as little as you like. Jacks = 11, Queen = 12, King = 13 etc., or you can make them special moves or challenges. Using the exercises above as an example, if you pull out a seven of diamonds you’ll complete seven mountain climbers.įor the face cards you can either decide to count them as a certain number of reps, e.g. The number on the card will determine the number of reps you’ll perform for each exercise. legs), you can choose your exercises accordingly. If you want to focus on one muscle group in particular (e.g.
#Squat tuck jumps drawing full
If you’re looking for a full body workout, you can assign a core, upper-body, lower-body and total body exercise for each suit. There’s no right or wrong way to program your exercises, just pick a focus area for your workout, choose your exercises, and you’re ready to go.
The benefit of this type of workout is that it’s completely random. The squat jump, much like the box jump, is an explosive plyometric compound exercise that activates practically all muscle groups in the legs while providing a speed and power-developing training stimulus that is highly applicable to sports and other athletic activities.
Looking for a way to spice up your workout and have a bit of fun with your exercise routine? Grab a deck of cards and give this workout a go!
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