Hit the Deck Workout

Workout Goal: Time taken to complete the whole deck

Playing Cards

Complete the following using a shuffled deck of cards:

  • Spades = Squats
  • Hearts = Burpees or Squat Thrusts
  • Diamonds = Press-ups (full or kneeling)
  • Clubs = Sit-ups

For example: 8 of clubs would be 8x sit-ups, 6 of hearts 6x burpees, etc.

Face cards are worth 10 reps, Aces are 11 reps


The 10 Round Challenge

Workout Goal: Complete 10 rounds within 10 minutes

1 round:

  • 5 x Burpees
  • 5 x Squat Thrusts
  • 5 x Press-Ups
  • This is a bodyweight workout that you can complete at home.

Warm-up by jogging on the spot for 2-3 minutes, perform 10 bodyweight squats, followed by 10 press-ups.

When you’re ready start the clock.

Complete 1 round of exercises, rest then start the next round on the minute mark.