deck of cards workout pdf
An example is the four types of cards that dominate the 52 total cards. See more ideas about deck of cards card workout workout.
Deck Of Cards Wod Bootcamp Workout Card Workout Boot Camp Workout Deck Of Cards
If you think about it you will find the correlation of the feelings hearts with the church.
. 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. O Aces can be worth 1 or 11 reps. The deck of cards workout is a simple efficient workout routine that can be adapted to any fitness level and and any setting.
You assign one exercise eg. Suits and Exercise Every time you see each suit you will perform a specific exercise. Here are some examples of the deck of card workouts you could try at home.
Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future. You only need a deck of cards. 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.
March in Places Diamonds. Lay out 10 playing cards in a row on the ground. All face cards represent a cardio move and you do 20 reps of each.
Every suit has a different calisthenic movement associated with it key below. Each card in a deck is discussed in this section. - Cards can be read out to you - Workout stats sharing Upgrade within the app to Sweat Deck Pro and get you these additional features.
Begin by shuffling a deck of cards. You flip over a 10 of hearts you do 10 push-ups. A deck of cards workout is the perfect solution to your workout boredom.
If you dont have Jokers thats fine. Remove the 2 jokers from the deck. Squat Kick right legleft leg 1 repetition Diamonds.
I am a firm believer in body weight-only workouts and this one is the Daddy of Em All. 1 deck of cards Fun music and music player Set-Up. Each suit is a different exercise and the number of repetitions is based on rank.
O Face cards are 10 reps. Every suit in the deck of cards represents a different exercise and the card value equals the number of reps. Each type is a representation of the four major economies in the real world.
Pass the FitDeck workout cards around and have each person pick a card and. 10 Deck of cards workout Example 1 Easy. With Ripdeck you can workout at home in the gym when traveling or anywhere.
You will then select your buddys card and heshe will select your card. Shuffle and place the deck of cards face down where everyone can reach it. Its okay to modify your chart using different exercises Activity Procedures.
Each suit is assigned an exercise and the number on the card equals the numbe. Take a standard deck of 52 cards. Circle up assemble participants into a circle.
Clubs- Barbell Jump Squats. Card value number of reps to perform. You are going to go through the entire deck of cards in 4 card intervals.
Who will be the first to fail to complete the assigned number of repetitions on their card. While several companies have developed exercise playing cards specifically for workout routines theres no reason to go out and buy a set if you have a good ol deck of playing cards sitting around your house. Squat down to pick up the first card.
Row Boat Abs Clubs. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge.
The total workout will consist of 14 rounds. This is a free tool to use if you dont have a deck of cards around. RipDeck is a deck of cards workout that will help you meet your fitness or weight-loss goals.
Remember that for each numbered card you pick up you use that number to decide how many reps you do Jacks 11 Queens 12 King 13. Seated Weighted Jumping Jacks Spades. PERSONAL VALUES Card Sort Exercise created by WR.
Shuffle the deck of cards before starting. Laico also tried Tysons squat workout which uses a deck of cards to build repetition. Create an exercise chart using the list shown under the Tips section below.
Heres a simple workout you can do with just a standard deck of playing cards. Heres how it works. 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.
The first is hearts it represents the church. FitDeck workout card face off challenge a buddy to go card-for-card with you. The Deck of Cards workout is very simple.
So you could have something like. Donate 1 and help to keep this project up PayPal MasterCard DISCOVER other options. Each suit on each card will stand for 4 different exercises.
- Bigger list of built in exercises for more variety - Add your own custom exercises - Time your workouts - Save and load exercise sets - See your workout history to track your progress - Free future exclusive features Sweat Deck also. Todays friendly competition is Deck. Assign one of the above exercises or one of their variations to each of the four suits.
Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference. This guide will teach you what a deck-of-cards workout is how to design one and how to challenge yourself all while using bodyweight exercises at home with no equipment. Miller et al University of New Mexico in 2001 1 2 3 4 To begin print and cut out each card then shuffle all.
Each suit represents a different exercise. This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Push ups sit ups lunges etc to each suit.
A simple deck of cards is one of the easiest ways to plan your own workouts.
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