A Deck of Cards can Keep Kids Healthy and Active this Summer
Each face card has a move attached to it, while the number cards will tell you the reps to do.
Approach with an open mind; do not tell yourself you can’t do it! You may just surprise yourself!
King of Hearts: Push up
Queen of Hearts: Squat
Jack of Hearts: Crunches
King of Spades: Sumo Squat (Wide stance Squat)
Queen of Spades: Alternating Front Lunge
Jack of Spades: Tricep Dips
King of Clubs: Bicycle Crunches
Queen of Clubs: Alternating Back Lunge
Jack of Clubs: Alternating Arm/Leg reach (windmill)
King of Diamonds: Jump Squats
Queen of Diamonds: Forward Plank w/ Push Up
Jack of Diamonds: Jumping Jacks
ACEs are 1 minute of running or skipping
Divide the cards up by face cards and aces in one deck and numbered cards in another. Take turns pulling one card from the faces and one from the numbered cards. To increase intensity move quickly.
EXAMPLE: King of hearts and then the 8 card would be 8 pushups.
To make it more challenging you can pull 2 cards from the numbered deck and add or multiply to increase reps.
EXAMPLE: King of Hearts and a 2 and 10 would be 20 pushups. (Multiply)
King of Hearts and a 2 and 10 would be 12 pushups. (Add)
Have fun and come up with your own activities and exercises for the face cards.
This blog post is by Paul Nottingham, a certified personal trainer at Anytime Fitness. Paul enjoys working with others to experience weight loss, toning and shaping, building muscle and sport specific training. When you are on the West End, stop in for a visit and he’ll work with you to achieve your goals.
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