deck of cards workout pdf

King 10 or 13 reps players choice. Deck of Cards Workout ChallengeWeek 4 You will need a deck of cards and a strong mental toughness for this physical activity challenge.

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The diagram setup included in this package shows the use of 10 cards to make the fitness circuit.

. You only need a deck of cards. March in Places Diamonds. For face cardsjack queen and kingdo 10 push-ups.

What does each card in a deck mean. The number on the card will determine the number of reps youll perform for each exercise. I made the face cards 10 reps and the jokers were a 30-second rest says Forzaglia.

Try doing 20 cards for a week then 25 the next week and then 30 the week after that. Offers tips on collecting card checklists athlete search hologram database memorabilia registry PDF Modern Carpentry. So if you pull out a seven of hearts for instance youll do seven reps of that exercise.

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. Flip the first card and do however many push-ups the card says. Whatever you feel comfortable giving it will be greatly appreciated and it will make a difference in this projects future.

Example 1 Easy. Face cards have there own exercises. 3 Dont do the entire deck at once.

You are going to go through the entire deck of cards in 4 card intervals. Because each rule will refer to the number of cards in the deck. This will be an influencing factor in each type of card game that will be carried out.

Queen 10 or 12 reps players choice. The total workout will consist of 14 rounds. So you could have something like.

Todays friendly competition is Deck of Fitness. 8 8 reps. As an example using the total body workout detailed above if you pull a 10 of hearts from the deck youd do 10 push-ups.

See more ideas about deck of cards card workout deck. Assign one of the above exercises or one of their variations to each of the four suits. Deck of Pain.

For the Deck of Pain neophyte shoot to complete the deck in less. Also will include 2 dvds- 6 to 8 Minute WorkoutTotal Gym for the Body You Always Wanted andPilates for Total gym Shipping and handling is. Each suit represents a different exercise.

Shuffle the deck of cards before starting. You can use whatever number of exercise task cards you feel accomplishes the goal of your circuit. 10 10 reps.

Begin by shuffling a deck of cards. Aug 19 2016 - Explore adam samsels board deck of cards workouts on Pinterest. 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. H e a r t s J u m p i n g J a c k s S p a d e s S q u a t s D i a m o n d s P u s h U p s C l u bs S i. Visual workouts and fitness programs at DARI-BEE I This project is supported exclusively via donations and every dollar makes a difference.

Or do 26 cards in. Building Construction Details In Easy-To-Understand Formpdf Deck of cards workout - wod on the app store 542016 Read reviews. All face cards represent a cardio move and you do 20 reps of each.

52 Team Activities Using a Deck of Cards. 9 9 reps. Grab a deck of cards each time you flip a card do that many of the corresponding exercise for that suit.

O Face cards are 10 reps. Once completed you will have done 380 push-ups. Every suit has a different calisthenic movement associated with it key below.

Shuffle The Deck Of Cards Before Starting. One for beginners youll still find it tricky to complete an entire deck with this workout. Sometimes the simplest prop can be the best item in your bag of tricks.

Deck of Playing Cards This workshop will be based on the new book Playing With a Full Deck 52 Team Activities Using a Deck of Cards. PDF Revpdf Upper deck Producer of sports cards and authenticated sports memorabilia. When you draw a card youll use the exercise chart to determine which exercise to do.

For example if you draw the 4 of hearts perform 4 jumping jacks. Jack 10 or 11 reps players choice. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next.

This workshop will be jam packed with over 10 of the best experiential activities. Up to 24 cash back There are 20 unique Cardio Task Cards that make up this package. 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.

Seated Weighted Jumping Jacks Spades. Each card in a deck is. 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.

The object of the game is to do as many repetitions as you can of each exercise. Suits and Exercise Every time you see each suit you will perform a specific exercise. Complete the number of repetitions shown on your card.

The total workout will consist of 14 rounds. Remove the 2 jokers from the deck. Push ups sit ups lunges etc to each suit.

Squat pad pilates toe bar exercise deck of cards with holder ankle cuff with leg pulley system and manual. Make sure you have a chair to hand for the triceps. Squat Kick right legleft leg 1 repetition Diamonds.

When you turn up an ace do 11 push-ups. Every suit in the deck of cards represents a different exercise and the card value equals the number of reps. A warm up would require fewer cards and fitness lessons with more.

6 6 reps. Row Boat Abs Clubs. You flip over a 10 of hearts you do 10 push-ups.

O Aces can be worth 1 or 11 reps. Take a standard deck of 52 cards. 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.

You assign one exercise eg. The Deck of Cards workout is very simple. This is a free tool to use if you dont have a deck of cards around.

Clubs- Barbell Jump Squats. A card is drawn from a deck of 52 cards. This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy.

Ace Burpees for 30 seconds. There are 52 cards in the deck consisting of four of a kind and two colours. Heres a simple workout you can do with just a standard deck of playing cards.

Push ups sit ups lunges. Each type has different functions values and meanings. Card value number of reps to perform.

This workout is designed to work the whole body but without breaking too much of a sweat. This is a free tool to use if you dont have a deck of cards around. Each suit is assigned an exercise and the number on the card equals the numbe.

7 7 reps. If you dont have Jokers thats fine.

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