As part of our 'Time To Shape Up' campaign, Gordon and Lee Whiting of The Studio EK have shared one of their
family-friendly workouts.
The ‘House of Cards’ workout is a great one for the whole family to take part in.
The best thing about it is that you can do the workout at your own level, from beginners to advanced, take it
at your own pace.
You will need:
• A pack of ordinary playing cards
• Enough space to lie flat out on the floor
• Water
How it works
• Pick a card
The card you pick decides which exercise you carry out.
Hearts = Sit Ups
Clubs = Push Ups
Diamonds = Squats
Spades = Punches/Jabs
Ace = High Knees
The number of reps you do is double the value of the card.
Example: you pick the 8 of HEARTS you do 16 SIT UPS,
Pick the ACE of SPADES you do 22 PUNCHES
Jokers
If you pick a Joker card, you triple the value of the next card you pick
Example you pick a JOKER then the Queen of CLUBS you would do 30 PUSH UPS.
Warm Up
Do a light five minute warm up before, marching on the spot for example.
Cool Down
After the workout stretch and generally loosen up, shake out arms, back, legs, shoulders.
Tips from Lee and Gordon
Always go at your own pace, you don’t have to double the number on the card if you don’t want to.
Once you get used to the exercises you can mix and match the exercises and suit to anything you want.
Try and make it fun, get the kids to pick the cards for you and you pick the cards for them.
Do as many rounds as you feel capable of, start slow and build up your strength over the space of days and weeks. Stop if you feel exhausted.
Use hand weights if you have them to give you a bit more of a challenge.
