I love turning workouts into games, and when a trainer introduced me to the deck-of-cards concept, I was hooked. Here are the general rules:
- Each suit corresponds to a different exercise.
- Each number tells you how many reps of that exercise you’ll do.
- Face cards = 10
- Aces = 11
- Flip over the cards one at a time until you’ve gone through the entire deck.
For today’s deck of cards jump rope workout:
- Hearts = Push Ups
- Diamonds = Leg Lifts with a Reverse Crunch
- Clubs = Jump Rope x 10 (multiply the number on the card by 10)
- Spades = Split Squats x 2 (multiply the number on the card by 2)
I’m going to assume push-ups and jumping rope are self-explanatory, but here’s how to do the other moves:
- Leg Lifts with a Reverse Crunch: Laying on your back with hands under your bum for support, lift legs off the ground and up, perpendicular to the ground (keeping them straight the whole time). Then lift your butt off the ground, thrusting your legs upward. Lower butt to ground and then lower legs almost to ground (feet should remain off the floor the whole time).
- Split Squats: Start in deep squatting position with feet staggered. Back foot should be on the ball; front foot should be flat. Jump up and switch legs, landing back in deep squat with opposite leg in front.
All you need for today’s workout is a jump rope and a deck of cards. And you don’t even really need a jump rope. I’ve jumped rope with an invisible rope tons of times. Sure, you kinda look like a crazy person holding onto nonexistent rope handles and moving your wrists in tight little circles as you jump, but you still get that heart rate up and that’s all that matters!
Try this workout and let me know what you think! I also encourage you to experiment with the deck of cards structure and assign your own moves to each suit. I do these frequently so I’ll be sure to post my other variations as well.