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Nashua, NH
Masthead Slide Show

Deck of Cards Workout

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This workout requires:

Warm Up

Foam Roll

Use the foam roller and lacrosse ball to prepare your muscles for this workout. Do this for 8 minutes.

Static and Dynamic Warmup

  1. 20 Leg Swings
  2. 20 Shoulder Slides
  3. 10 Knee Drives
  4. 10 Sumo sits with arms
  5. 10 Monkeys
  6. 10 Knee pulls (each leg)
  7. 10 Lunge to hamstring stretch (both legs)
  8. 60 Mountain climbers
  9. 30 Jumping Jacks
  10. 30 High Knees
  11. 30 Butt Kicks
  12. 10 Scapular Pushups
  13. 10 Regular pushup

The Workout

  1. Jokers are wild, do 5 sprints.
  2. Jacks = 11 reps, Queens = 12 reps, Kings = 13 reps, Aces = 14 reps
  3. Prepare your deck of cards face down.
  4. Start a 5 minute timer.
  5. Flip the card and match the suit to the exercise listed below and complete that number of repititions.
  6. Repeat for the exercises for 5 minutes. Then change lists until you have completed all 4 lists.
  7. Stop the timer while you complete your sprints (if you pull a joker).
  8. You can work for more than 5 minutes if you wish.

Set 1

Set 2

Set 3

Set 4

Don't forget the Challenge of the Day!

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