Cardio and StrengthMove

Gamble With Your Workout

If you want a great workout that keeps you guessing and is great for a solo routine, working out with a partner, or even with kids, this is a fun one that is based on a deck of cards! I have been to Las Vegas, and I have played the slot machines. I have also lost some money on the slot machines. The good thing about this gambling game is that you always win a great workout!

The Basics

The number on the card represents how many repetitions you do (see key below). Face cards all equal 11 reps, but an Ace equals 20 reps. If you pull a Club for cardio, always do one minute of cardio plus plyometric jumps corresponding to the card number. For example, if I pull an Ace of Clubs, I will do a minute of cardio with 20 plyometric jumps mixed in.

Pull a card, do the exercise. Pull another card, do the exercise. Try not to rest in between. I only did half of the deck and the workout took me 30 minutes, but feel free to try and push yourself through the whole deck!

What You Need

Key

  1. Clubs = Cardio for 1 minute
  2. Hearts = Upper Body
  3. Diamonds = Lower Body
  4. Spades = Stomach (Core)
  5. Joker = 1 Minute Dance Party!!!

Workout Options

Cardio

  • Jog*
  • Jump Rope
  • Jumping Jacks
  • Mountain Climbers
  • Plank Jacks
  • Butt Kickers
  • High Knees
Cardio Plyometric Jumps
  • Jumping Lunges *
  • Jumping Squats
  • Superstar Jumps
  • Tuck Jumps
  • Sumo Squat Jumps
Upper Body
  • Push-Ups*
  • Pull-Ups
  • Back Extensions
  • Chest Flys
  • Bicep Curls
  • Tricep Dips
  • Shoulder Presses
Lower Body
  • Squats *
  • Lunges
  • Sumo Squats
  • Calf Raises
  • Side Leg Lifts
  • Back Leg Lifts
Stomach (Core)
  • V-Ups*
  • Crunches
  • Plank
  • Side Plank Hip Dips
  • Bicycle Crunches
Dance Party

*If you can only remember one exercise for each category, do the one with the star!

2-Player War

Each person has half of the deck of cards. The first person to go flips over a card face-side up. The other person flips over their card. Whosever card is higher makes the other person do the higher card exercise.

Kid-Friendly

I have done a few kids fitness camps, and the #1 motivator of fitness for them are games. This could be a fun game to do with you and your kid for the 2-player game, or you can play this with a whole group! If you are playing with a group, you are the coach and the kids are the participants. Pick a card and have everyone do the exercise (pick something appropriate for their age). Pick out the kid with the best form, and then it is their turn to come up and pick a card for the group and pick the exercise. Make sure everyone gets a turn in picking the card and give the kids exercise options if they get stuck.

Have you ever done a workout with a deck of cards? What did you think?

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Kasey Shuler

Kasey Shuler

Hey y'all, my name is Kasey and I started this blog in 2012 under the name Well of Health out of an overflowing passion to teach wellness. I am a wife to Mattox and new mom of my own 24-hour personal trainer named Ellie. I have a degree in Health Promotions, am an ACSM certified personal trainer, and an AFAA certified group fitness instructor for classes like spin and Body Pump. I love Jesus, experimenting with healthy recipes, interval training, DQ blizzards, and writing for this blog!

3 Comments

  1. September 22, 2012 at 2:18 am — Reply

    [...] Add a fun twist to your workout with a deck of cards. Well of Health gives you the rules for this Deck of Cards Workout game. [...]

  2. September 26, 2012 at 3:44 pm — Reply

    This looks so fun and motivating for instructors to change it up a bit!

    • Kasey Shuler
      September 26, 2012 at 3:56 pm — Reply

      Yes! Wayne loves to gamble, so maybe he will like this workout! ;)

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