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.<\/p>\n
Instructions<\/strong><\/p>\n Take one pack of standard playing cards.<\/p>\n Remove jokers, then shuffle the pack<\/p>\n Split the pack into four piles of thirteen<\/p>\n Decide which suit represents what exercise. i.e.<\/p>\n 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.<\/p>\n After every thirteenth card, take a 30 second recovery and drink some water. On completion, have a five minute cool down and post-workout stretch. Why not let us know how you got on? #KentSportStayWellatHome<\/p>\n Please ensure you have a gentle warm up of about 10 minutes prior to participating in any form of exercise.<\/p>\n Suggested warm up<\/strong><\/p>\n Marching on the spot – keep the knees soft, pull your belly button back\u00a0 towards the spine (Helps to build core strength) stay relaxed in the shoulders.<\/p>\n 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.<\/p>\n 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<\/p>\n 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.<\/p>\n As you jog, kick your heels up towards your bum – support leg soft, tummy tight, remain relaxed in the shoulders.<\/p>\n 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.<\/p>\n Back to jogging on the spot, then take it back down to a fast march, then down to a slow march.<\/p>\n Good work! Warm up done.<\/p>\n To stay up to date on Kent Sport\u2019s\u00a0 #KentSportStayWellAtHome series of daily blogs and vlogs to keep you positive during these unusual times, Like us on Facebook<\/a>\u00a0and follow on\u00a0Instagram<\/a>\u00a0and\u00a0Twitter<\/a>\u00a0@UniKentSports \u2013 we hope you enjoy and join in!<\/p>\n","protected":false},"excerpt":{"rendered":"\n
\nContinue until you have completed all four piles of cards.<\/p>\n