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Try this Fun Uno Card Game Workout!

Try this Fun Uno Card Game Workout!

Try this Fun Uno Card Game Workout!

UNO - a classic card game that can be extremely competitive and difficult to put down. If you grew up playing with your family, then you’ll love this fun spin that adds exercises to create an UNO workout!

How to Play Uno Workout

You will need:

Each player draws seven cards. Place the unused card deck at a distance that will require a quick run or sprint for those who will need to draw cards during the game. Place the top card from the unused deck face up. Determine a starting player and direction of play (clockwise or counterclockwise – this will change as reverse cards are played).

When it’s your turn to play a card, you can only put down the same color or same number being played. The only exception is the WILD card, which gives you the ability to change the color being played. If you don’t have any playable cards, you must draw from the unused card stack until you have a card you can play.

Every card played has a corresponding exercise (except reverse and skip). Every player must complete the exercise before the next card is played. The color of the card determines the exercise, and the number on the card determines the number of reps. The only exception is the zero card, which equals ten reps. The winner is the first person to get rid of all of his or her cards.

Card Overview

Draw 2 Card: All players run to the unused card deck, and the player whose turn it is to draw takes two cards

WILD Card: The player holding the WILD card has the ability to change the color being played

SKIP: Skip to the next person - no exercises need to be completed

REVERSE: Reverse the direction of the game being played - no exercises need to be completed

WILD DRAW 4 Card: If a WILD DRAW 4 card is played, everyone must complete ten jumping jacks and then run to the unused card deck. The recipient draws four cards and everyone runs back to continue to play the game. The player of this card will also have the ability to change the color

UNO: The most important rule of the game is to shout “UNO!” when you play your last card. If you don’t say “UNO!” and another player calls you out, you must complete Downward Dog to Toe-Tap until you’ve reached the last card in the unused card deck. While you’re completing this tough exercise, the other players must hold a plank.

UNO Card Exercises

Red: Lunge with Resistance Band

Blue: Bosu Burpees

Green: Squat with Loop Band

Yellow: Chop with Kettlebell

WILD: Push-ups with Resistance Tubing

* Remember that the card number determines the number of repetitions you complete for each exercise!

Red: Lunge with Resistance Band

Lunge with Resistance Band

  1. Stagger your feet with one foot in front. Stand on the resistance band with your front foot
  2. Grip the ends of the band in each hand and raise your hands up to shoulder height
  3. With your back straight, head straight, elbows back, and chest up, lower your hips straight down until your front thigh is almost parallel with the floor
  4. Straighten your front leg and raise your hips
    • Note: You can also perform this exercise without a resistance band

Blue: Bosu Burpees

bosu burpees

  1. Lower into a deep squat holding the BOSU at chest level
  2. Place the ball side of the BOSU on the ground, then jump or walk your legs back to a plank position
  3. With your hands flat on the top of the BOSU, do one push-up
  4. Add a twist and lift your right leg, bringing the right knee toward the left elbow, then repeat on the other side
  5. Jump or walk your feet forward, coming into a deep squat
  6. Stand and lift the BOSU overhead, staying strong in your core to prevent arching your back
    • Note: You can also perform burpees without the BOSU trainer

Green: Squat with Loop Band

squat with loop band

  1. Place the loop band around both your legs, right above the knee
  2. Stand up straight with your feet shoulder-width apart. Keep your chest up, back straight and head straight
  3. Lower into a squat until your knees are at 90 degrees. Slowly raise your body to the starting position
    • Note: You can also perform this exercise without a loop band or tie a resistance band into a loop

Yellow: Chop with Kettlebell

chop with kettlebell

  1. Begin in a standing position, with feet slightly wider than shoulder-width apart.
  2. Grasp a kettlebell with both hands
  3. Dropping your hips behind you, bring the kettlebell to your side
  4. Bracing through your core and looking forward, extend your hips and swing the kettlebell overhead and to the side (at a 30 to 45 degree angle from your head)
  5. Focus on driving the movement with your hips and squeezing your glutes
  6. Rotation should come from your hips and upper back - not your knees or the lower back

WILD: Push-ups with Resistance Tubing

Push-ups with Resistance Tubing

  1. Wrap the resistance tubing around your back just under your armpits, while holding the handles
  2. Kneel down placing the handles against the floor then extend legs long until you are in a plank position
  3. Slowly lower your chest to the floor, keeping your body long. Press back up until arms are long
    • Note: You can also perform this exercise without resistance tubing or by using a resistance band

If you don’t say UNO: Downward Dog to Toe-Tap

  1. Begin with your hands and knees on the floor. From there, lift your knees and thrust your hips, forming an inverted V-shape with your head relaxed between your biceps. Your arms and legs should be straight, your core engaged, and your back flat
  2. From this position, lift your right hand and reach back to tap the toes on your left foot, allowing your torso to naturally rotate open in that direction
  3. Bring your right hand back to starting position and immediately roll forward into a high plank. Your wrists should be directly under your shoulders, your core engaged, your legs straight, and your glutes engaged
  4. Push back into your downward dog position, this time lifting your left hand and bringing it back to tap the toes on your right foot
  5. Continue to alternate between opposite toe taps from your downward dog and high plank

You’ve now successfully turned a childhood card game into a challenging total body workout! Have fun and don’t forget to say UNO!

References
Legat, Robin. (2016). Childhood Throwback: UNO Workout. Bootcamp Ideas. Retrieved from https://bit.ly/2E16Hj1

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