Tips for keeping active - Aths At Home - Little Athletics Australia

The first is called a “pack of cards” workout. This circuit involves you using a pack of cards. Give the pack a good shuffle and then place the pack face down on the floor so you don’t know what is coming up. Each card is then taken off the top and turned over to present you with a task.

You can do this by yourself or you can get your family to join you for some fun and fitness. If doing by yourself, maybe give yourself a time frame to work with, say 10 minutes and see how you feel. You can always have a rest and then continue.

With each exercise it will give you three options of how to do the exercise which you can choose from.

Hearts = push ups –knee push ups, diamond shape with hands, feet raised on a chair.

Clubs = Squats –2 legged squats (ensure that heels are on the ground and you touch a chair behind you), 1 legged squats (place foot of lifted leg onto chair behind), squat jump

Diamonds = sit ups – the easy norm which means hands slide down legs over knees (knees bent with feet on ground), twisting sit ups (alternate elbows to knees), V-sits.

Spades = Lunges – walking lunges, walking lunges with medicine ball being moved from one side to the other, jumping lunge.

Jokers = the old “Burpee” – this starts with standing with feet hip-width apart, then squat, placing hands on the floor under shoulders. Shoot legs back until in the push up, then straddle legs out to side, then draw back to push up position and then jump into squat position to knees between arms then the to standing.

Now you know what the expectation is when each card is flipped, you have to do the number that is on the card. BUT, Aces count as 11, Jacks are 11, Queens are 12 and Kings are 13. You can choose from the three versions of exercises given.

Continue through the pack until all 54 cards, including the Jokers have been turned and the exercises have been performed. Exercises can be changed at any time to suit what you would like to work out doing but this is a great way to start.

Workout developed by Glynis Nunn with exercises demonstrated by Taneille Crase

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