Deck of Cards Dumbbell Workout

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Grab a set of weights: Week three of April’s deck of cards series is here! If you missed week one (bodyweight) or week two (sliders) you can check them out using those links. I wouldn’t say it’s necessarily harder or easier than the other two, but this deck of cards dumbbell workout definitely has less jumping around than the first. I don’t know about you guys but I was GASSED by the end of week one. This one was more strength, less gasping for breath.

Deck of Cards Dumbbell Workout


I’m using a pair of 10-lb dumbbells. Adjust to match your fitness level!

You’ll need a deck of cards for this workout. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

Deck of Cards Dumbbell Exercises

CLUBS – Low Surrender Squats | Start in a low squat position with weights held at shoulders. Step your right foot back behind you, planting the ball of the foot on the floor as you gently lower your knee to the ground. Both knees should be at opposing 90-degree angles. Step your left foot back to meet the right so that you’re kneeling on the ground. Step your right foot forward so that you’re in the same position as before, just with the opposite foot in front. Bring your left foot forward (staying low), returning to your starting low squat position. Switch your lead foot each rep.

DIAMONDS – Chest-Overhead Press Jacks | Start standing with your feet together and a single dumbbell held in both hands at your chest. As you jump your feet out wide, press the weight forward and chest height. Jump the feet back together and return the weight to starting position. Next time you jump the feet out wide, press the weight overhead. Jump feet back to starting position, lowering the weight. That’s 1 rep. These go by quickly so if you’re looking for a more advanced workout, double the rep number for these (if you flipped a 10 of diamonds, you’d do 20 reps).

SPADES – Renegade Row Plank Jumps | Start in a plank position holding dumbbells planted firmly on the ground beneath your shoulders. From this starting position, do a row on each side, first driving the right elbow up to the ceiling and then the left, lifting the dumbbell up close to the side of your body. Try to keep your hips level as you do this; don’t twist open towards the rowing side (having a wider stance with your feet will help accomplish this). After you’ve rowed each side, quickly jump your feet up outside your hands and then back to you plank position. That’s 1 rep.

HEARTS – Full Body Crunch | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.

This deck of cards dumbbell workout has a unique, fun structure. Each suit corresponds to a different exercise and the number is your reps. How quickly can you get through the deck?

WEARING | Crane & Lion leggings (sold out in this color but others here) // Reebok tank (sold out but this is a similar cut)

Is it weird that I’m kinda jealous of everyone running 26.2 miles today in Boston? The FOMO is real. I just keep reminding myself that I did NOT feel any faint twinges of jealousy seeing people on social media sludge through long runs in the snow this winter and stress about their fundraising minimums. 😉

I have a couple hours of work to do this morning and then I’m looking forward to walking down to Back Bay with friends and enjoying a few drinks while I watch everyone cross the finish line. Wishing everyone running a good race! Soak up every moment of it–especially that epic left turn onto Boylston Street. Oh jeeze I’m tearing up just thinking about it jkdl;sjfcn; endpostendpost END POST.

Deck of Cards Slider Workout

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

For today’s deck of cards slider workout, you apply the same rules as last week’s to four new exercises. Side note: It’s by complete accident that I’m dressed like a deck of cards in this post. 😉

Deck of Cards Workout (Slider Exercises)


If you don’t have sliders, you can use a dish towel on hardwood floors or paper plates on carpet. If you’re in the market for a pair, I use these double-sided sliders (on sale for $14) that work on both hardwood and carpet.

You’ll need a deck of cards for this workout. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

Deck of Cards Slider Exercises

CLUBS – Lunge Slide to Single Leg Bear | Start in a low lunge with your right foot forward, knee bent to 90 degrees and stacked over the ankle. The ball of your back left foot should be planted on a slider. Hinge forward at the hips so that the weight of your torso is slightly forward, over the target right leg. This will allow you to keep your back foot light. From this starting position, slide your back left foot forward, bending the knee in and staying low on your right side. Slide it back out behind you into the starting position.

Bring your hands to the ground and extend your right leg back behind you in a single-leg plank. Keeping the right leg hovering and your hips at shoulder height, bend the left knee in and then slide the leg back out into a plank. Step the right foot forward between your hands and lift your torso up to the starting low lunge position. That’s one rep. Complete the designated rep number on the right and then left.

DIAMONDS – Marching Forearm Pike | Start in a forearm plank position with your feet on sliders. Keeping your legs straight and heels lifted, pike your hips up into the air as high as you can. Lower them back down to a plank position. Do a marching plank, pressing up to hands one arm at a time and then lowering back down to forearms.  1 pike + 1 march = 1 rep. 

SPADES – Squat Jack to Heel Click | This is the only exercise not requiring the sliders. Its purpose is to provide cardio blasts throughout the workout. Start in a low squat position with feet wider than hips’ width. Staying low, jump your feet in together in a narrow squat and then back out wide. From here, jump up, tapping your heels together midair and landing back down in a wide low squat. That’s one rep.

HEARTS – Snake Crunch to Side Plank Rotation | In a plank position, feet on sliders, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left and drop your heels so that you’re heel-to-toe with toes pointing towards the left. This is your starting position. From here, start bending your knees in towards your left elbow, sliding your feet forward. When you’re in as far as you can go without lowering the hips, slide the feet back out, straightening your knees back into your starting position. Release your left hand from the floor, opening up into a side plank. Return it to the floor. That’s one rep. Complete the designated rep number on the right and then left.

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

WEARING | Booty by Brabants leggings // Puppies Make Me Happy Pugs ‘N Roses tank (this style is sold out, but they have lots of other adorable stuff for fellow dog lovers!)

Alright, that’s all for me today. Hope your week is off to a great start! 

Deck of Cards Workout (Bodyweight Exercises)

Deck of Cards Workout: Bodyweight Exercises - each suit corresponds to a different exercise and the number tells you how many reps to do. Flip over one card at a time until you make your way through the entire deck.

I’m going to start each week in April by sharing a deck of cards workout on the blog. This first one is all bodyweight exercises, but I’ll be incorporating equipment into the others (sliders, dumbbells, kettlebells). If you haven’t heard of this structure, it’s a really fun way to switch things up!

I’m not going to put a YouTube version of these workouts on my channel because unless you went through the whole thing at the exact same pace as me, it’d be a pain–you’d have to pause or fast forward the video after each card was turned over. Doesn’t make sense! I will have a video preview though so that you can see the exercises in action. These will be posted to my Facebook page, Instagram and embedded here. And for all my YouTube subscribers–don’t worry! I’m going to still post other workouts in video format throughout the month in addition to these.

Deck of Cards Workout (Bodyweight Exercises)


All you’ll need for this workout is a deck of cards. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

Deck of Cards Workout: Bodyweight Exercises - each suit corresponds to a different exercise and the number tells you how many reps to do. Flip over one card at a time until you make your way through the entire deck.

Deck of Cards Bodyweight Exercises

CLUBS – Surfer Get Ups | Start laying on your stomach with hands by your side. Squeeze your back and glutes to lift your chest and hands off the ground. Lower your hands back to the ground by your rib cage. From here, you’re going to explosively press up and jump into a low squat with one foot in front and the other staggered behind (think of a surfer jumping up on the board to catch a wave). From here, bring your hands back to the ground as you jump your feet back into plank lower your body to the ground with control. Repeat from the top, this time landing in low squat with your other foot in front.

DIAMONDS – Bicycle Sit Ups | Start laying on your back with your hands lightly behind your head, elbows bent out to the sides and chest open. Engage your abs, pulling your bellybutton down to the floor as you lift your legs off the ground about six inches to a hover. This is your starting position. From here, bend your right knee in towards your chest as you crunch your left elbow across to meet it, lifting your back off the floor like a twisting sit-up. Your left leg should remain outstretched in a hover as you do this. Slowly return back to the starting position and continue, crunching in the same direction the entire time. The goal is to keep the legs off the ground the whole time, but if you need to modify, your left heel can quickly rest on the floor in between reps. Complete the full number of reps on the right and then the left.

SPADES – Jump Tucks | Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

Low(er) Impact Modification: Jump Squats. If you have a history of knee pain or are otherwise at risk of injury with high-impact movements, do jump squats instead of jump tucks. The landing is gentler.

HEARTS – Hovering Fire Hydrants | Start on your hands and knees in a tabletop position, hands stacked under shoulders, knees stacked under hips. Plant the balls of your feet on the floor and lift your knees to hover a couple inches off the floor. Keeping your right leg in that 90-degree angle, lift that knee out and up in a wing motion (like a dog lifting to take a pee), opening up at the hip. Bring it back in close to the starting position. As you do these, pay attention to your core: You want a straight spine, protecting the low back by pulling your abs in tight the whole time. You also want your hips to stay right around shoulder height, so keep your supporting leg at a hover; resist the urge to straighten your stationary knee. Complete the full number of reps on the right and then the left.

Deck of Cards Workout: Bodyweight Exercises - each suit corresponds to a different exercise and the number tells you how many reps to do. Flip over one card at a time until you make your way through the entire deck.

WEARING | leggings c/o Terez // tank c/o Aurum

It’s been a while since I’ve posted a deck of cards workout, but I’ve got a bunch from the archives on this page you can check out.