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The Poker Body Weight Workout is an equipment free fun workout you can do at home or any other place with a small amount of space. All you need is a pack of playing cards.
How it works:
Separate all the A,K,Q,J (royal) cards from a deck of cards so you have 16 cards.
Then add 1 Joker card so in total you have 17 cards.
In another pile have the rest of the cards. 2,3,4,5,6,7,8,9,10
Shuffle the Royal Cards face down pull out 6 cards. One at a time.
After you pull out each Royal card pull out 3 number cards from the other pile.
Add the total of the 3 cards and that’s the number of reps you need to do the exercise.
Replace the counting cards each time.
Each Suite equals a different are of exercise focus:
Spades – Lower Body
Diamonds – Upper Body
Clubs – Core
Hearts – Cardio
Spades (Lower Body), Diamonds (Upper Body), Clubs (Core), Hearts (Cardio).
Each exercise is done 3 times. That is a total of 18 exercises (3 sets of 6 exercises).
Now pull out your cards and create the days workout.
Ace – Squats
King – Walking Lunges
Queen – Leaps
Jack – Hip Bridge
Ace – Push Ups
King – Triceps Dips
Queen – Commando Planks
Jack – Inch Worms
Ace – Double leg lift/ toe touch
King – Bicycle Sit ups
Queen – Plank (4 seconds per number)
Jack – Flutter Kicks
Ace – Mountain Climbers
King – Burpees
Queen – Skipping (30 seconds)
Jack – Star Jumps
On your first Royal Card you pull out Ace of diamonds then the numbers 3, 4, 2
That’s 9 Push Ups.
Next you pull out Queen of Diamonds and numbers 6,4,1
That’s 11 Commando Planks
Repeat – Until you have you know your 6 exercises and number of Reps.
If you pull out the Joker card you can choose any exercise you want.
This becomes your exercise program.
Now grab a few friends and challenge them to a work out.
Have fun!! Remember to warm up before you start and stretch at the end.
April 2020 (1)
June 2019 (2)
March 2018 (1)
February 2017 (1)
July 2016 (1)
June 2016 (4)
May 2016 (4)