Shuffle My Workout

Instructions:

1. Gather the group to form a semicircle or a full circle with appropriate spacing apart.

2. Place a deck of cards in the centre.

3. The participants or the instructor will take turns to draw a card from the deck. Each card indicates the type of exercise and the number of repetitions of the exercise. Example:

a)   Spades - Calf raises

b)   Clubs - Squats

c)   Hearts - Crunches

d)   Diamonds - Push-ups

So, 7 of Spades would be 7 calf raises.

4. The participant drawing the cards can lead the exercise. You can consider having a few participants drawing the cards in the centre.

5. The end of the exercise is up to the instructor's discretion. A possible option is a calculation of 2 cards per participant. Thus if your group has 12 participants, 24 cards will be drawn.

6. The watch is to complete the exercises in the fastest time possible.

Variations:

1. If you do include Jack, Queen, King and Ace, place a repetition number for those cards. Example:

a)   Jacks - 11

b)   Queen - 12

c)   King - 13

d)   Ace - 14

2. Include joker cards to represent a 200-metre cadence run.