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. 

Quick, Intense Bodyweight Cardio Workout (10-Minutes)

This 10-minute bodyweight cardio workout is quick but INTENSE.This bodyweight cardio workout is proof that longer doesn’t always mean harder. In just 10 minutes, I was completely breathless and my legs were on fire–I’ve been doing that hot feet exercise since my elementary school basketball days and it still kills me!

This quick, intense cardio workout is high intensity and some of the moves are definitely high impact as well (lots of jumping). If you’re working with knee issues or just looking to dial down the intensity a bit, I’ll talk about modifications for all the exercises in the video.

10-Minute Bodyweight Cardio Workout

The first 9 minutes of this workout have an interval structure: 40 seconds of work / 20 seconds of rest x9. During the 40 seconds of work, you have a primary exercise and then a secondary exercise you’ll do every 10 seconds. Here’s the breakdown:

40 sec Hot Feet, every 10 seconds do a Jump Tuck
20 sec Rest
40 sec High Knees, every 10 seconds Hit the Floor
20 sec Rest
40 sec Mountain Climbers, every 10 seconds do a Low Squat Snap
20 sec Rest
x3

You’ll then do a 60-second finisher: 20 seconds Hot Feet, 20 seconds High Knees, 20 seconds Mountain Climbers.

This 10-minute bodyweight cardio workout is quick but INTENSE.

Bodyweight Cardio Exercises in This Workout

Hot Feet | You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.

  • (every 10 sec) Jump Tuck | Jump up into the air, using your core to pull your knees up towards your chest. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

High Knees | Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. Sometimes I like to hold my hands at about belly button height as a guide and drive my knees up to hit them. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high!).

  • (every 10 sec) Chest to Floor | Think burpee. Hands are going to come to the floor as you bend your knees and jump back into a plank, bending your elbows and lowering your chest to the floor with control. Once you hit the floor, straighten your arms, pressing your body back up through plank and then onto your feet.

Mountain Climbers | These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

  • (every 10 sec) Low Squat Snap | From your plank position, jump your feet up and outside of your hands as you release your hands from the floor, landing in a low squat position. Stay low and just quickly bring hands back to floor and snap back into a plank.

This 10-minute bodyweight cardio workout is quick but INTENSE.

WEARING | Lululemon tank (found it on thredUP for cheap–this referral link will get your $10 off your first order) // Crane & Lion x Recycle Studio leggings

This workout could absolutely be used on its own if you’re looking to fit in a whole lot of sweat into a short amount of time on busy days. It also makes for a great quick cardio finisher to weight lifting sessions or other strength-focused workouts. Here are some pairing ideas: