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