Kent Sport Health and Fitness Instructor John Harman combines his love of card games with his passion for fitness to give you a fun workout.
Instructions
Take one pack of standard playing cards.
Remove jokers, then shuffle the pack
Split the pack into four piles of thirteen
Decide which suit represents what exercise. i.e.
- Hearts = Star Jumps
- Diamonds = Squat Thrusts (single or double)
- Spades = Sit-Ups
- Clubs = Press-Ups
Turn one card at a time and perform the exercise associated with that suit. The number of repetitions is denoted by the number on the card. For the remainder cards, Ace = 1 Jacks, Kings and Queens = 10.
After every thirteenth card, take a 30 second recovery and drink some water.
Continue until you have completed all four piles of cards.
On completion, have a five minute cool down and post-workout stretch. Why not let us know how you got on? #KentSportStayWellatHome
Please ensure you have a gentle warm up of about 10 minutes prior to participating in any form of exercise.
Suggested warm up
Marching on the spot – keep the knees soft, pull your belly button back towards the spine (Helps to build core strength) stay relaxed in the shoulders.
Heel digs – alternate between left and right, support leg should bend slightly as you dig the other heel forwards, keep the belly button pulled in.
Toe taps – alternate between left and right, support leg should bend slightly as you tap the other toe forwards, keep the belly button pulled in
Back to marching on the spot, then increase to a gentle jog on the spot – stay soft in the knees, pull the belly button in, stay relaxed in the shoulders.
As you jog, kick your heels up towards your bum – support leg soft, tummy tight, remain relaxed in the shoulders.
Back to jogging on the spot, then raise your knees higher (no more than waist height) – support leg soft, tummy tight, remain relaxed in the shoulders.
Back to jogging on the spot, then take it back down to a fast march, then down to a slow march.
Good work! Warm up done.
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