Medicine Ball Deck of Cards Workout

med ball sit and toss exerciseBlahh. I am so sick that I feel tired just looking at this workout post. The cold I had last week has morphed into a sinus infection, and the pressure is so intense that it’s making my teeth ache to the point where I can barely eat. I somehow dragged myself to a Pilates class on Sunday, but other than that haven’t had the energy to workout much at all.

I was really hoping I could just cure myself because I HATE going to the doctor and HATE medicine, but I’m throwing in the towel and getting some antibiotics later today. So while I breathe heavily through my mouth and blow 40 pounds of snot out of my head every five minutes (so sexual), let’s rewind to a happier, healthier time when I made this med ball workout…

Here are the general rules of a deck-of-cards workout:

  • 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.

med ball push ups

Medicine Ball Deck of Cards Workout

Equipment I Used:

  • 6-lb medicine ball

For this med ball deck of cards workout:

  • Spades = Sit Up & Toss
  • Hearts = Jumping Jack Squats x 2 (multiply the number on the card by 2)
  • Clubs = Alternating Uneven Push Ups
  • Diamonds = Basketball Drill Jump Shots

I’m using a 6-lb med ball for this workout, but adjust the weight according to your strength level.

medicine ball deck of cards workoutSPADES: Sit Up & Toss

Lay on back with arms stretched overhead, holding on to your medicine ball. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bring ball into chest and toss up into the air. Catch and slowly lower to the ground, bringing ball back overhead behind you.

HEARTS: Jumping Jack Squats x2

These are essentially jumping jacks in a squatting position. Start with legs a little more than shoulder-width apart in a squat position, holding medicine ball mid-torso. Jump legs together (remaining in a squat position) and reach medicine ball down and to the left of your feet. Jump back into starting position, then alternate, jumping legs together and reaching medicine ball down and to the right of your feet. The “x2” means that if you draw a 4 of hearts, you’ll do (4×2)= 8 jack squats.

CLUBS: Alternating Uneven Push Ups

I do these from my knees, but if you’re a badass feel free to do the full-body version (show off!). Do a push up with your right hand on a med ball, then roll the ball to the left and do a push up with your left hand on the med ball.

DIAMONDS: Basketball Drill Jump Shots

Squat down, bounce the ball off the ground, jump up (like you’re taking a jump shot, but not really) with arms overhead and land back in a squatting position.

By the way, there’s this cool iPhone app called RipDeck that will actually act as a deck of cards in these workouts. You plug in what each suit corresponds to and it will do the rest!



  1. Love the deck of cards workout idea! *pins*

  2. i’m officially your newest groupie!!!! awesome workouts

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