[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347691-105":59,"doc-detail-347691-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","deck-of-cards-fitness-challenge-card-based-workout-instructions","Deck of Cards Fitness Challenge - Card-Based Workout Instructions","","Deck of cards fitness challenge instructions use suit colors and card numbers to determine exercises and repetitions. Red hearts and diamonds, black clubs and spades, and face cards map to specific movements such as jumping jacks, vertical jumps, push ups, squats, lunges, sit ups, V-sits, bicycle kicks, and cardio options like jogging and running with knees up. Joker and ace control rest timing, while king/queen/jack set workout duration or reps. A family-friendly routine includes how to wait, cheer, and perform the card-driven sequence.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/deck-of-cards-fitness-challenge-card-based-workout-instructions/347691/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/deck-of-cards-fitness-challenge-card-based-workout-instructions/347691.png","ImageObject",300,407,{"name":92,"@type":93},"Chumphorn","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-09-24","2026-09-22",true,{"@type":102,"interactionType":103,"userInteractionCount":14},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"How does the suit color on the card determine the exercise?","Question",{"text":112,"@type":113},"Hearts and diamonds specify different movement groups than clubs and spades. Hearts map to lower-body moves like squats, lunges, and calf raises; diamonds map to core exercises such as sit ups and bicycle kicks; spades focus on push ups and upper body plus cardio options; clubs cover cardio and jumping rope.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"How do the numbers on the cards affect the number of repetitions?",{"text":117,"@type":113},"The number on each card determines how many reps (times) you perform the activity. For the face-card section, king/queen/jack correspond to set times or reps, and ace with joker provides a rest period.",{"name":119,"@type":110,"acceptedAnswer":120},"What rest rules are used for Joker and face cards?",{"text":121,"@type":113},"Joker and ace indicate a rest period. In the face-card workout timing, ace and joker provide 1 minute rest; in the deck workout section ace and joker correspond to a 30-second rest, while queen, king, and jack set specific durations (e.g., 25 seconds for queen, 30 seconds for king, 20 seconds for jack).","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},347691,1790211985,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":14,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":19,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":52},2336475401981,"https://ap-avatar.wpscdn.com/avatar/22000c94efd8d5204d?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786935347598174694","FITNESS CHALLENGE  \n52 CARD PICK UP  \nMATERIALS  \nDECK OF CARDS (52 cards)  \nDIRECTIONS  \nTHE COLOUR RED (HEARTS AND DIAMONDS) AND BLACK (CLUBS AND SPADES) DETERMINES THE EXERCISE  \nTHE NUMBER ON THE CARD DETEMINES HOW MANY REPS (TIMES) YOU PERFORM THE ACTIVITY.  \nFACE CARDS  \nJOKER AND ACE = I MINUTE REST  \nKING = 13 TIMES QUEENS = 12 TIMES JACK = 11 TIMES  \nACTIVITES  \nHEARTS = JUMPING JACKS  \nDIAMONDS = VERTICLE JUMPS (start in a crouch and then jump high as you can)  \nSPADES = PUSH UPS  \nCLUBS = JUMP ROPE (with a rope or without a rope)  \nSPADES – UPPER BODY  \n􀁸 ARM CIRLES (SMALL OR LARGE)  \n􀁸 PUSH UPS  \n􀁸 TRICEPS ON A CHAIR  \nHEARTS – LOWER BODY  \n􀁸 SQUATS  \n􀁸 LUNGES  \n􀁸 CALF RAISES  \nDIAMONDS – CORE  \n􀁸 SIT UP  \n􀁸 V-SITS  \n􀁸 BICYCLE KICKS (LYING ON YOUR BACK)  \nCLUBS – CARDIO  \n􀁸 JOGGING ON THE SPOT  \n􀁸 RUNNING WITH YOUR KNEES UP HIGH (OR BUM KICKS)  \n􀁸 JUMPING JACKS  \nFACE CARDS  \nACE AND JOCKER = 1 MIN REST QUEEN = 25 SECONDS  \nKING = 30 SECONDS JACK = 20 SECONDS  \nDECK OF CARDS WORKOUT  \nFOLLOW THE ACTIVITES BELOW  \nSQUATS (JUMPING SQUATS OR REGULAR)  \nPUSH UP (OR WALL PUSH UPS)  \nSIT UP (OR V-SIT UPS)  \nBURPEES  \nTHE NUMBER ON THE CARDS DETERMINES THE AMOUNT OF REPS (TIMES)  \n􀁸 ACE AND JOKER = 30 SECOND REST  \n􀁸 KING = 30 TIMES  \n􀁸 QUEEN = 25 TIMES  \n􀁸 JACK = 20 TIMES  \nFUN FOR THE WHOLE FAMILY WITH A DECK OF CARDS  \nWith your whole family and using a deck of cards perform the challenge below. While you wait for your turn, jog lightly on the spot. Watch and cheer on your family member while they perform their challenge. Have fun!!  \n\n| ACE | 20 JUMPING JACKS |\n| --- | --- |\n| KING | 30 ALTERNATE KNEE TOUCHES |\n| QUEEN | 15 JUMP AND TWISTS |\n| JACK | 10 TUCKS JUMPS |\n| TEN (10) | HIGH FIVE EVERY MEMBER OF YOUR FAMILY 5 TIMES |\n| NINE (9) | 10 WALL PUSH UPS |\n| EIGHT (8) | 15 SIT UPS |\n| SEVEN (7) | 25 SECOND WALL SIT |\n| SIX (6) | 10 TOE TOUCHES |\n| FIVE (5) | 10 BURPEES |\n| FOUR (4) | DANCE FOR 15 SECONDS |\n| THREE (3) | 30 SKI JUMPS SIDE TO SIDE OVER A LINE , RULER, PENCIL OR TAPE ON THE FLOOR |\n| TWO (2) | 10 PUSH UPS |","cbCaicxJkA0SltFk","https://ap.wps.com/l/cbCaicxJkA0SltFk","pdf",355103,"English","# Directions\n## Suits and exercises\n## Face cards and rest rules\n## Deck of cards workout plan\n## Family version","[{\"question\":\"How does the suit color on the card determine the exercise?\",\"answer\":\"Hearts and diamonds specify different movement groups than clubs and spades. Hearts map to lower-body moves like squats, lunges, and calf raises; diamonds map to core exercises such as sit ups and bicycle kicks; spades focus on push ups and upper body plus cardio options; clubs cover cardio and jumping rope.\"},{\"question\":\"How do the numbers on the cards affect the number of repetitions?\",\"answer\":\"The number on each card determines how many reps (times) you perform the activity. For the face-card section, king/queen/jack correspond to set times or reps, and ace with joker provides a rest period.\"},{\"question\":\"What rest rules are used for Joker and face cards?\",\"answer\":\"Joker and ace indicate a rest period. In the face-card workout timing, ace and joker provide 1 minute rest; in the deck workout section ace and joker correspond to a 30-second rest, while queen, king, and jack set specific durations (e.g., 25 seconds for queen, 30 seconds for king, 20 seconds for jack).\"}]","Deck of Cards Fitness Challenge - Card-Based Workout Instructions | PDF",1790068628]