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Make Exercise More Fun with a Deck of Cards Workout

Make Exercise More Fun with a Deck of Cards Workout

Make Exercise More Fun with a Deck of Cards Workout

Turn your home workout into a game with this full body deck of cards workout! This workout focuses on strength training, using a CLX resistance band to perform resistance-based exercises.

Simply assign each of the five exercises to one of the suits of cards and the number on the card you draw from the deck is the number of repetitions you'll perform. You can make this deck of cards workout your own by changing the exercises based on what areas you want to work.

The CLX exercises below are a combination of strength training moves that work your legs and arms along with a little cardio to keep your heart rate up. Requiring very little space, try this deck of cards workout for a fun way to switch it up!

Deck of Cards Exercises

You can continue this process of flipping one card and completing the exercise until you go through the whole deck or until you’ve reached the amount of time you planned for your workout.

If you want to break up your workout. Divide the deck into 5 piles, 3 piles of 10 and 2 piles of 11. When you finish one pile, take a short 1-2 minute break.

heart

Hearts: CLX Squat to Overhead Press

Step 1: Place both feet in center loops with thumbs in each end loop and feet at least shoulder width apart

Step 2: With elbows bent, squat with the ankles over the feet, knees over the ankles, and chest facing up

Step 3: Return to standing position with arms and hands extended overhead

spade

Spades: CLX Bird Dog

Step 1: Place your feet in the center loops of the CLX band, holding the end loops in each hand

Step 2: Kneel down on all fours, stacking your shoulders over your wrists and your hips over your knees

Step 3: Extend your left leg as you simultaneously extend your right arm

Step 4: Slowly return to the starting position, then do the same on the opposite leg and arm

diamonds

Diamonds: CLX Upright X-Row

Step 1: Place both feet in each center loop and cross the band with a hand gripped in each end loop

Step 2: Position yourself with a slight bend in the knees and at the hips

Step 3: Leading with the elbows, pull the band upwards while keeping the hands together and close to the body

clubs

Clubs: CLX Sit-to-Stand

You’ll need a chair (or exercise ball) for this one!

Step 1: Sitting at the edge of the chair, put your feet in the center loops of the CLX band, holding the end loops in each hand

Step 2: Put your hands at shoulder height, with your elbows at 90 degrees

Step 3: Keeping your core tight and shoulders back, stand up

Step 4: Slowly lower back to a seated position, then repeat

jokers

Jokers: CLX Tricep Extension

Step 1: Place middle loops under each foot

Step 2: Hands in each end loop, get into squat position with arms bent, elbows back, and hands at chest height

Step 3: Extend the left arm and return to bent position

Step 4: Repeat on opposite arm

*Jokers can also be used as a wild card allowing you to perform the exercise of your choice or as 5 minutes of cardio or one minute of rest. The best part of this exercise is that you can adapt it to fit how you want to workout.*

Repetitions

clubs cards

Based on the number depicted on the card, that’s how many repetitions you complete of the exercise chosen (1-10).

For face cards, you continue to count up.

Jacks: 11

Queens: 12

Kings: 13

Aces: 14

Feel free to use the following cheat sheet as you get started with your Deck of Cards Workout!

Hearts = Squat to Overhead Press

hearts

squat to overhead press

1 - 10 = #

Spades = Bird Dog

spades

bird dog

Jack = 11

Diamonds = Upright X-Row

diamonds

upright x-row

Queen = 12

Clubs = Sit-to-Stand

clubs

sit to stand

King = 13

Jokers = Tricep Extension

jokers

tricep extension

Ace = 14

Just like that, you've planned and implemented your own workout routine using nothing but a deck of cards!

theraband card workout

These basic exercises can progress into more complex and multidimensional movements using increased resistance strength. To further challenge your home workout, switch out some of the CLX band exercises using these exercises from Performance Health Academy!

References

  1. Church, Jackie. ExerciseEverywhere. Performance Health Academy. Retrieved from https://bit.ly/2AkVuI9

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.