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No Gym, No Problem!

Episode 9: BUILD YOUR OWN DECK!

A fun exercise routine to try on your own or with family and friends - just grab a deck of cards!

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Rule Play

Using a standard deck of cards, remove the jokers. Assign up to all 13 exercises to any card or suit of your choice. You are now ready to play.

Take the deck of cards, one by one flip over the card. Whatever number/exercise assigned must be performed for that number of reps.

2's = 2 reps
3's = 3 reps
4's = 4 reps
5's = 5 reps
6's = 6 reps
7's = 7 reps
8's = 8 reps
9's = 9 reps
10's = 10 reps
Jack's = 11 reps
Queen's = 12 reps
King's = 13 reps
Ace's = 14 reps

Your Exercise Options

Choose a minimum of 4 exercises. Complete each exercise for the total number of reps that is equivalent to the card value.

Lower Body

• Squats w/ Alt High Knee
• Wall Sit Leg Extensions
• Lateral Squat
• RDL Calf Raise
• IN-Out Run

Core

• Pike Taps
• Sit Outs
• Bridge to Crunch

Upper Body

• Elevated Plyo Push-Ups
• Alt Single Leg Body Dips
• Prone arm slides
• Bicep Hold
• Bent Over Helicopter Raise

Click here to download a PDF of the routines for all episodes.