20 Minute Deck of Cards Workout + BONUS ABS
Print Workout Here
A fan favourite for many, today we are doing the DECK OF CARDS Workout
Warm-Up:
- 3 minutes of cardio of choice
Workout:
- In case you have never done a deck of cards workout, let me break to down for you. Each suit is associated with an exercise. For example, hearts = pop squats. If you were to flip a 7 of hearts, then you would perform 7 pop squats.
- All face cards = 10 in total
Exercises:
Hearts – Pop Squats. Rather than a regular squat we are going to add some jumping into the mix. Simply start with your feet together and jump them out wide and into a squat. Jump yourself back up to a standing position. That equals 1 rep.
Modification – Regular squat, no jump
Diamonds – Mountain Climbers. In a plank position, bring your left knee towards your right shoulder. Return to starting position and switch legs. Keep your bum down, bell in tight, and make sure your hands and shoulders are in alignment.
Modification – High Knees or marching in place.
Clubs – Reverse Curtsy Lunge. With this move, you will be completing whatever number you pull on both legs. So, if you pull a 9, you will do 9 lunges on EACH LEG.
Modification – If you have any issues with your knees, you can perform a back lunge instead, as it is easier on the knees than the curtsy
Spade – Plank Up Downs. I won’t lie, this one is tough. In a high plank position (on your hands) drop one elbow down to the flow, followed by the other, so you are in a low plank. Now push yourself back up, one hand at a time back into a high plank. That is one rep. Be sure to keep your hips straight.
Modification – Perform from your knees
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today BADASS,
Kaylie
I had some time so I did back to back Kaylie workouts. Great start to my week. Thanks!
holy moly babe you are on FIRE
love me a deck of cards workout! Thanks, Kaylie ;)
Yahooo glad you enjoyed!!
Loved this! Thanks Kaylie
Fun one again! Dripping with sweat, thank you!!
you are welcome :)
great workout Kayle! And my back made fart sounds too lol
hahahaha YES so glad I wasn’t alone
Shit girl! So sweaty!!!! Did this beauty outside at the trailer during nap time
Oh the abs! Thanks lady
Oh deck-o-cards how I love the!
hehe so glad you enjoyed!
I did this workout today for the first time since it was originally posted and I remember originally feeling like this was so tough and I wasn’t sure I could finish it….today, I was super proud to have gotten through the workout feeling confident and strong the whole time! Love this program and all it does for my life :)