Download this Deck of Cards for Your Next Workout
This running workout will leave you drenched in sweat, and you don’t need a trainer, app or even a plan.
For this workout, all you need is a deck of cards, and you can print them off right here!
We worked with Barry’s Bootcamp instructor Keoni Hudoba to develop a deck of cards workout designed to improve your running fitness and overall strength.
Hudoba, who is one of the original Barry’s instructors, is a bootcamp expert who preaches the benefits of multifunctional, high-energy workouts.
“Bootcamp style workouts are so effective because you can constantly change up your movements,” he says.
“The benefits of continually switching up your routine is 'body trickery' – moving the body in ways it wouldn't necessarily move and engaging muscle groups you might not always work.”
While playing card workouts are traditionally functional training bodyweight workouts, this workout features four running drills to get you in top shape for the summer outdoor running season.
For running and strength combo workouts such as this one, Hudoba recommends a shoe like Print Smooth Ultraknit, which offers support for running drills but is also lightweight and versatile for varied movements.
“Support is big for me for lateral movements, as well as being lightweight for plyometric movements and running drills,” he says.
How it Works
Download the deck of cards by clicking on the card icon above. Print and cut along the dotted lines to create a set of cards.
Shuffle the deck of cards and place them face down in a pile. Turn the top card over one at a time and complete the exercise and number of reps listed on each card. For the running drills, perform one minute of each.
Continue the workout until you’ve completed every exercise card.
Hudoba selected a variety of exercises to work your entire body, and he revealed the muscle-working, calorie-burning benefit for each.
“These are amazing for elevating the heart rate, engaging the core and strengthening the legs.”
“The burpee hop elevates the heart rate, and one minute of non-stop burpees is sure to torch the calories.”
“This move is amazing for sculpting out the arms, especially the shoulders and triceps.”
“Try choosing a song that gets you going and start extremely slow, then move to double time, then blast out another double time from that. This move will chisel those abs in no time!”
Low Side Shuffles:
“Shuffles are amazing for targeting the abductor and adductor muscles in the thigh and elevating the heart rate.”
“These are killer for balance, torching calories and tightening the core.”
“Adding incline helps with tightening and toning the legs as well as hitting those glutes.”
Backwards Hill Run:
“This drill is great for strengthening the hamstrings and calves as well as improving mental focus.”
Have you tried our deck of cards workout? Let us know by tweeting @Reebok!