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!
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.
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.