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. 

My Favorite Things: March

My monthly roundup of all my favorite things from March! Products, food, workouts, podcasts, moments--everything!

“In like a lion, out like a lamb.” I’m not talking about the weather, I’m talking about the amount of blog posts I’ve published this month (LOL). Things have been quiet around here the last couple weeks as I try to figure out a balance between blogging, teaching and studying for my aromatherapy certification, and I appreciate you guys bearing with me. I’m falling into more of a schedule but there will realistically be weeks here and there where the blog falls silent until I’ve completed this course. It’ll be worth it in the end because I’m going to have endless quality content about essential oils, DIY skin/hair care, homeopathic remedies, etc., etc. to share with you when I’ve “graduated”. The workouts and recipes aren’t going anywhere, but I’m pumped to expand into this new area of (soon-to-be) expertise.

In the meantime, let’s talk about my favorite things from March!

Favorite Products

Marble Matte Laptop Cover

My favorite things - marble lap top cover caseIf being basic is wrong, I don’t want to be right. I know literally every single blogger and Instagrammer has a marble laptop or iPhone cover, but that doesn’t make me any less excited about mine. Aesthetically it’s great, but I also just love the way it feels (a smooth matte rubber). Best $16.99 I spent all month. (Also comes in black marble).

Detached Turtleneck Sweater by LNA (c/o Shopbop)

When I’m wearing normal people clothing (i.e. not workout gear), there’s a solid chance this top is involved–I love it! It’s more henley than sweater material so it’ll transition easily into warmer weather (pair it with shorts and strappy sandals!).

Naturopathica Face Sunscreen

I’ve been using this protective moisturizer as a face sunscreen for a year now and love it. It’s one of the few natural sunscreens I’ve found that actually rubs in with no white residue. It’s only SPF 17 and is meant to be more of a daily moisturizer I think, but I use it as sunscreen at the beach and it works great! (I tan easily though–wouldn’t necessarily recommend it if you burn easily!)

Rolling Under Bed Storage Boxes

My Favorite Things - Under Bed Rolling Storage ContainersThe painfully slow apartment decorating process crawls on for me with the addition of these rolling under bed storage boxes. We only have one closet in the entire apartment so utilizing the space under our bed is a must. There’s chalkboard paint on the end of these so that you can label them, which I will if I ever get around to buying chalk. 😉

Favorite Workouts

6-Mile Run in the Florida Sunshine

Post 6-mile run in FloridaI haven’t run more than three or four consecutive miles since the 2016 Boston Marathon, which is kinda crazy but my knees and feet were like “girl, please stop with the distance” and I’m happy that I listened to them. When I was visiting my grandparents in Florida though, I went on one of those runs that just felt so good I couldn’t stop it short–don’t you love those?! Where everything just clicks and you feel like you’re gliding more so than running. I was in the warm sunshine after a brutal Boston winter (that has still not ended), I had a great playlist going, my legs felt fresh and strong … oh, and I got completely lost. It was an unintentional but glorious 6 miles.

Mitt Work at EverybodyFights

I’ve been taking group boxing classes regularly for a year or so now, but I’ve never had a one-on-one session (and boy did it show LOL). I’m excited to take what I learned from George and apply it in group classes and will definitely be doing more mitt work sessions!

Favorite Eats

My Frozen Take on The Healthy Maven’s Blueberry Muffin Energy Bites

Frozen Blueberry Muffin Bites - a yummy healthy dessert option!

This recipe as-is on Davida’s blog is delicious and I highly recommend it. The other week, I made it and added fresh blueberries and then dipped the bites in hemp seeds and froze them (I have no idea where this idea came from) and loved the result. It was like frozen blueberry pie filling and made for a sticky, but delicious bite-sized dessert.

Flourless Banana Blender Muffins from Chocolate Covered Katie

Flourless Banana Blender Muffins - My Favorite Things MarchThese are on some next level shit, you guys. Joe and I (it was mostly me if I’m being honest here) ate the entire first batch in a day. So, naturally I made a second batch and that lasted … two days.

Hippeas

Hippeas Snacks - My Favorite Things MarchI was sent a big sample gift pack of these chickpea snacks and loved them! They kinda have the same texture as Pirate’s Booty and my favorite flavors were the maple haze and pepper power.

Chaga Mushroom Elixir

Chaga Mushroom Elixir - My Favorite Things MarchI got a box of this in a swag bag months ago and decided to give it a try since I’m now off the good stuff (coffee) and in need of a warm morning beverage to look forward to. I was skeptical at first, but am loving this chaga mushroom drink. I make it with hot water and almond milk just as I would coffee and sometimes add a bit of honey. The brand has other similar mushroom “elixirs” that I’m going to give a try: Lion’s Mane for concentration and focus and Cordyceps for energy.

Favorite Things I…

Read

Realistically, I won’t be reading too many books these next several months as most of my free time is now dedicated to studying for my Aromatherapy certification. Short articles it is:

  • [BLOG POST] I’ll Do It As Soon As I Lose Weight via Andie Mitchell | A good reminder not to put your life on hold while losing weight or trying to reach any other goal, wellness or otherwise. You’re deserving of love and good experiences regardless of your weight.
  • [BLOG POST] What If All I Want Is a Mediocre Life? via A Life in Progress | I think about this a lot lately and talked a little about it in this post about my experience at Revitalize. More and more I’ve realized that my goals might not be as “big” as I thought. Thanks to the internet, the sky really is the limit in terms of the possibility of scaling your blog and social accounts, and it’s easy to get caught up in the hustle for more followers, more notoriety, more influence, more impact. But do I even really want that?
  • [BLOG POST] My Favorite True Crime Podcasts via Joy the Baker | If you’re obsessed with true crime podcasts like I am, check out the comments section of this blog post–lots of good recommendations! Except I listened to Accused which was repeatedly recommended and really didn’t enjoy it. It covers the (allegedly) unsolved murder of a young woman back in the seventies and while I typically am captivated by these types of stories, it happened so long ago that literally 80% of the key players are dead and there is zero physical evidence left. Plus the narrator drove me crazy–she sounded tired and exasperated the entire time as if her narration was one big audible sigh. I mean, I’d be, too, but it didn’t make for great listening in my opinion. Have you guys listened to it? What’d you think??

Listened To

  • [AUDIO BOOK] The Big LeapI don’t love self-help books because I always feel like they could have been condensed into an article length and still delivered the exact same message (anyone else feel this way??). That holds true for The Big Leap as well: a couple powerful, thought-provoking points and then a bunch of fluff examples that I could have done without. The book talks about how we get in our own way and self-sabotage when things are going too well because we subconsciously have a preconceived notion about how much happiness and success we deserve.
  • [PODCAST] Is There a Downside to Wellness and Social Media? via That’s So Maven | Loved this episode of the That’s So Maven podcast!
  • [PODCAST] S-TownThis podcast from the creators of Serial was released in its entirety this week so naturally I binge listened to the entire thing in two days. At first I felt tricked. The way they promoted it made me think it was a true crime investigation about a murder and it’s not. But I still really loved it. It’s a beautiful portrait of a complicated man.

Watched

  • [TV] 60 Days In | Joe and I have been binging on this A&E show–we’re so into it! A group of civilians are put in jail without the other inmates or the COs knowing they’re not really criminals so that the Sheriff can gather intel on the operation of the prison. It’s fascinating. We’re just on the first season but I think there are two or three out already.
  • [PLAY] Something Rotten | I haven’t been to musical in over a decade but my Mimi (grandmother) loves them and we went to see Something Rotten when I visited her in Florida. I loved the show! It was clever and funny and you’ll especially appreciate it if you love Shakespeare, English literature and/or musicals. They’re touring around the country right now and you can see if it’s coming to your neck of the woods here.

Alright, that’s all for me today!

What were some of your favorites from March?
Fellow podcast listeners–what did you think of Accused? S-Town? Any other recommendations for me?

My monthly favorites posts are never sponsored, however they typically contain a few affiliate links. I get sent a lot of free products, and the first section of this post might highlight a couple of my favorites. I’m never required to or being paid to feature these freebies and only share the ones I truly love and think my readers will enjoy as well.

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: