Help keep your group healthy and happy!
6
-
8
minutes warming up
20
-
minutes working out
Hit me! You'll need a deck of cards for this workout. If you don't have phyiscal cards, you can find a website or app that will generate random cards for you.
Today's workout will rely a lot on luck. You'll draw a card from the deck. Each suite represents a different movement. The number on the care represents the number of reps to complete of that given movement. Continue to draw cards and complete the movements until you're either done with the deck or 20-min cap. Face cards are 10, Ace is 1, and the Joker has a special task.
Do this workout live with an attentive and entertaining coach!
Deck of Cards Workout
Hearts: Box Jumps
Diamonds: L-Sit, seconds
Clubs: Weighted Sit-ups
Spade: Leg Raise w/ Hip Lift
Joker: 20 Turkish Sit-ups, per side
Time Cap: 20 Minutes or complete the entire deck!
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Box Jumps
💪 perform Jumping Jacks
🤰 perform Step-ups
Equipment: elevated surface like a box, bench, stool, stairs
No Equipment Option: perform Facing Jump-overs
L-sit
Options: perform on the ground or between two chairs → perform with straight legs or one leg straight with the other bent, switching as needed.
💪 perform Tuck Hold
🤰 perform Quadruped Pose
Equipment: floor or any two equal-height elevated surfaces like chairs, stools
No Equipment Option: perform Boat Pose
Weighted Sit-ups
Options: hold weight at chest or overhead for a spicy twist!
💪 perform without weight
🤰 perform Lateral Side Bends, total
Equipment: single small weight like a dumbbell, kettlebell, backpack
Leg Raise w. Hip Lift
Options: keep legs straight as you go up and down or slightly bend at the knees to make easier.
💪 perform Lying Leg Raises
🤰 perform Bird Dogs, total
🔥 perform Half Dragonflags
Turkish Sit-ups
🤰 perform 20 Side Plank Hip Lifts, total + 20 Windmills, total (light weight)
Equipment: single small weight like a dumbbell, kettlebell, jug of water
Have a question? Chat with your coach.
✅ Deck of cards
✅ Something to step or jump on
✅ Optional two items to elevate your bod for L-sits
✅ Weight for Turkish Sit-ups
8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
Front-to-back Lunges, total
*30 foot (approx 30-sec.) Bear Crawl after each round.
Then,
1-min. Couch Stretch, each leg
6
-
8
minutes warming up
20
-
minutes working out
Hit me! You'll need a deck of cards for this workout. If you don't have phyiscal cards, you can find a website or app that will generate random cards for you.
Today's workout will rely a lot on luck. You'll draw a card from the deck. Each suite represents a different movement. The number on the care represents the number of reps to complete of that given movement. Continue to draw cards and complete the movements until you're either done with the deck or 20-min cap. Face cards are 10, Ace is 1, and the Joker has a special task.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Jumping Movements
Core Movements
Core Movements
Core Movements
Core Movements
