20 Minute Full Body Deck of Cards Workout
Print Workout Here
It’s been a hot minute since I have done a DOC workout, I forget how much I love them. We are focusing on the whole body today ladies so get ready to feel badass!!
What you will need:
• Mini band sets of dumbbells, heavy and light.
Warm-Up:
• Included in workout.
Workout:
• We have 4 moves we will be working through today. Each suit has 1 move associated with it. If you flip a 7 of hearts, you will do 7 reps of that move. Face cards = 10, ace = 11. I will set the timer for 15 minutes and let’s GO!
Exercises:
Heart – Deadlift – Use a set of dumbbells, or a kettlebell. Feel free to go heavier with your weight for this.
Diamond – Mini Band Sidestep with Squat – For extra resistance, grab a dumbbell or kettlebell.
Spade – Back Row to Tricep Kickback – Stay really focused on your form, keep your belly button in, just like your deadlift. Make sure you are not swinging the arms when you go into the kickback, instead just focus on straightening and bending the elbow.
Clubs – Bicep Curl to Shoulder Press – Just like the kickback, do not swing the arms when performing the bicep curl.
Cool down/Stretching:
• Complete 5-10 minutes of nice gentle stretching.
Move Your Body. Free Your Mind.
Kaylie
All done ?
Done! I’ve never tried a Deck of Cards workout before – I really liked it! Thank you!
Thanks for working out with me babe! xx
Love a DOC workout, so much variety!
Also loving the strength workouts, cardio isn’t my favourite (something I definitely need to work on) lol
Glad you are digging them babe! I also love DOC, so much fun
Thank you for that one! Good variety of movements. You are inspiring me to walk more so that’s my goal for this week – to take a walk each day.
I love that goal Jackie ,lets do it together! 20 minutes every day :)
Love the deck of cards! I don’t know why but they always fly by ? thanks Kaylie!
Love deck of cards! Thanks much !
My pleasure mama <3