Kettlebell Double-or-Nothing Deck of Cards Workout

Kettlebell Deck of Cards WorkoutI did this on one of those days when you keep putting off your workout (but with full intension of doing it!) until all of a sudden it’s 8PM and anything not involving your couch and/or bed seems like an absolutely terrible idea. I figured a deck of cards workout would be a way to make it seem more like a game and less like a workout? Wrong. This was so hard. In fact, it’s pretty much the complete opposite of anything involving your couch and/or bed.

Kettlebell Deck of Cards WorkoutThanks to my friends over at Cozy Orange, I’m rocking some fun printed leggings in today’s tutorial. They’re super comfy and the material is perfect for these upcoming colder months as it’s warm and a little on the thicker side. They have a small key pocket in the waistband as well, so I can see these being on heavy rotation for my cold-weather morning runs! If you want to check them out online, these are the Juno Fitted Yoga Pants.

Kettlebell Double-or-Nothing Deck of Cards Workout

Equipment I Used (adjust weights to your individual fitness level):

  • 15-lb kettlebell
  • 20-lb kettlebell
  • 25-lb kettlebell
  • A deck of cards (you can also use an app like RipDeck)

Deck-of-cards workouts are fun! Each suit corresponds to a different exercise, and number on the cards indicates how many reps of that exercise you’ll do. Ace is 11 and face cards are 10. Go through the entire deck, flipping one card over at a time.

For this particular “double or nothing” workout, you’ll either double the number of reps indicated on each card, or do it twice, once on each side (left, right). For example:

8 of clubs = 16 kettlebell swings

4 of diamonds = 4 windmills on the left, 4 windmills on the right

Kettlebell Deck of Cards Workout

CLUBS | Kettlebell Swings (x2)

Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell.

DIAMONDS | Windmills (a set on each side)

Start in a standing position, feet wider than hip-width apart, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out to the side (perpendicular to the right). Slowly bend down, keeping legs and the arm holding the kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly rise back up to starting position. A good way to maintain proper alignment during this is to look up at the kettlebell the whole time. I used a 15-lb kettlebell for these.

SPADES | Figure 8 Squats (x2)

Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. Here’s a video of it in action (fast forward to 0:43).

HEARTS | High Pulls (a set on each side)

Stand tall, feet about hip-width apart, with the kettlebell on the ground in front of you to one side. Squat down, weight in your heels, grabbing the kettlebell with one hand. This is your starting position. From here, power up to a standing position using your legs. As you do, pull the kettlebell straight up by your armpit, leading with the elbow. Bring the kettlebell back down to the ground softly, tapping it to the floor and going right into your next rep. I used a 20-lb kettlebell.

Kettlebell Deck of Cards Workout

WEARING | leggings: c/o Cozy Orange // top: H&M // sneakers: Nike

Have you ever done a deck of cards workout?

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Cardio Deck of Cards Workout for the Gym

Cardio Deck of Cards Workout (perfect for the gym!)Hello from Logan Airport! I’m here bright and early about to head to San Francisco for a fun blogging trip with Stitch Fix & LUNA Bars. I’ll obviously post ALL about it when I get back, but for now you can follow my trip on Instagram and Twitter. If you read a bunch of health & fitness blogs, you’ll probably recognize a lot of the other bloggers going with me–I was actually a little shocked (but so excited) to see I made the list! If they’re the MLB of fit blogging, I’m still playing tee ball over here haha. Anyway, on to today’s post…

I don’t have a gym membership, but every once in a while I’ll mooch a guest pass to Equinox or Sports Club LA from one of my friends and get in a workout using cardio equipment. This deck of cards workout is perfect for the treadmill, but can also be done using an elliptical, stairmaster, jump rope—or just by running outside. Get creative with the cardio portion!

Cardio Deck of Cards Workout

Equipment I Used:

  • Treadmill
  • Two 10-lb dumbbells
  • Deck of Cards (or a deck-of-cards app like RipDeck)

For the deck-of-cards workout structure, you flip over one card at a time. Each suite corresponds to a different exercise, and the number on the card indicates the number of reps you’ll do. For example, a three of diamonds = 3 jack-jump planks in this workout. Go through the entire deck. There are smartphone apps out there (I use RipDeck) you can use so that you don’t have to be that weirdo walking into the gym holding a deck of cards. ;)

Cardio Deck of Cards Workout (perfect for the gym!)

CLUBS = PUSH UPS WITH DUMBBELL ROWS

Holding a dumbbell in each hand in a plank position, do a push up. Row your right hand up, elbow thrusting up, and then do the left. That’s one rep. If it hurts your wrists to hold the weights while in plank, place them besides you and just grab them after you do the push up for the rows.

DIAMONDS = JACK JUMP PLANKS

Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position. That’s one rep.

SPADES = V-UP CRUNCHES

To do a V-Up, you start on your back with arms stretched out overhead and legs hovering just slightly above the ground. You’ll then crunch up, bringing your hands towards your toes (keeping legs and arms straight). When done correctly, your body will make a “v” shape as you crunch; this means you’re not just reaching your arms up, your chest needs to move towards your knees. Lower back down to starting position. If possible, your feet should never touch the ground.

HEARTS = TREADMILL FOR 2 MINS

  • Face card or Ace = Sprint (9-12 mph)
  • 6-10 = Run (7-10 mph)
  • 2-5 = Jog (5-7 mph)

Cardio Deck of Cards Workout (perfect for the gym!)

WEARING | tank: Athleta // bra & leggings: c/o Reebok // sneakers: Nike

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Like what I’m wearing in today’s post? SHOP A SIMILAR LOOK:

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!

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