[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-347695-105":3,"detail-sidebar-cat-0-en-105":80,"doc-detail-347695-en":130},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":73,"head_meta":75,"extra_data":77,"updated_unix":79},105,"en","deck-of-cards-workout-4-day-plan","Deck of Cards Workout - 4-Day Plan","","Deck of Cards Workout converts playing cards into a full-body exercise routine. Each suit maps to a body-area focus (upper, lower, abdominal, or cardio), while card values set repetition counts. Face cards specify timed moves (e.g., J squat hold, Q plank, K side plank), A provides rest, and Jokers trigger burpees. Days 1–3 define the exercise combinations for different suits, with progression guidance for beginners and advanced participants.",{"@graph":14,"@context":72},[15,34,55],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/lifestyle/","Lifestyle",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/deck-of-cards-workout-4-day-plan/347695/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/deck-of-cards-workout-4-day-plan/347695.png","ImageObject",300,407,{"name":42,"@type":43},"Terk","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-09-23","2026-09-22",true,{"@type":52,"interactionType":53,"userInteractionCount":22},"InteractionCounter",{"@type":54},"ViewAction",{"@type":56,"mainEntity":57},"FAQPage",[58,64,68],{"name":59,"@type":60,"acceptedAnswer":61},"How are card values used in this workout?","Question",{"text":62,"@type":63},"Card value equals the number of reps performed. J, Q, and K correspond to timed exercises, while A is a 1-minute rest.","Answer",{"name":65,"@type":60,"acceptedAnswer":66},"What exercises are included on Day 1?",{"text":67,"@type":63},"Day 1 assigns hearts to push ups, spades to lunges, diamonds to crunches, and clubs to high knees.",{"name":69,"@type":60,"acceptedAnswer":70},"How do beginners and advanced participants differ?",{"text":71,"@type":63},"Beginners draw cards with a partner and complete only the exercises on the drawn cards until the deck is finished. Advanced participants do the exercises on every card, either with a partner or on their own.","https://schema.org",{"og:url":32,"og:type":74,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":76,"canonical":32},"index,follow",{"doc_id":78,"site_id":7},347695,1790151478,{"code":4,"msg":81,"data":82},"success",[83,87,91,95,100,105,110,115,120,123,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":84,"show_sort_weight":85,"slug":86},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":88,"show_sort_weight":89,"slug":90},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":92,"show_sort_weight":93,"slug":94},"Exam",70,"exam",{"id":96,"doc_module":4,"doc_module_name":25,"category_name":97,"show_sort_weight":98,"slug":99},5,"Comic",60,"comic",{"id":101,"doc_module":4,"doc_module_name":25,"category_name":102,"show_sort_weight":103,"slug":104},6,"Technology",50,"technology",{"id":106,"doc_module":4,"doc_module_name":25,"category_name":107,"show_sort_weight":108,"slug":109},7,"Healthcare",40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":124,"slug":125},10,"lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":96,"slug":129},19,"General","general",{"code":4,"msg":81,"data":131},{"doc_id":78,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":124,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":22,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":22,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":26},1099525198933,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","♥♠ Deck of Cards Workout ♣♦  \nEach suit represents a different exercise.  \nThe card value = the number of reps you do.  \nJ= 30sec squat hold, Q= 30 second plank, K=30second side plank  \nA= 1min rest  \nJokers= 15 burpees  \nDay 1 :  \n❤= Push ups (upper body)♠= Lunges (lower body)  \n♦=Crunches (abdominal)  \n♣= High knees (cardio)  \nDay2 :  \n♥= Overhead press (upper body)  \n*use any household item you can lift over  \nOverhead ♠= Squats (lower body)  \n♦= Russian twists (abdominal)  \n♣=Split jumps (cardio)  \n*start in lunge position and jump and switch feet back to lunge position.  \nDay 3 :  \n♥= Bent over rows (upper body)  \n*use any household item you can bend over  \nand pull to your stomach ♠= Lateral lunges (lower body)  \n*side to side ♦= Sit ups (abdominal)  \n♣= Mountain climbers (cardio)  \nBeginners: play with a partner and only do the  \nexercises of the cards you draw till  \nthe deck is gone.  \nAdvanced: play with a partner or on your own  \nand do the exercises on every card.","cbCaiddi8I1eS4QY","https://ap.wps.com/l/cbCaiddi8I1eS4QY","pdf",46368,"English","# Day 1\n## Card-to-exercise mapping\n# Day 2\n## Overhead and squat sequence\n# Day 3\n## Rows, lateral lunges, sit ups\n# Beginners vs Advanced\n## Partner and deck rules","[{\"question\":\"How are card values used in this workout?\",\"answer\":\"Card value equals the number of reps performed. J, Q, and K correspond to timed exercises, while A is a 1-minute rest.\"},{\"question\":\"What exercises are included on Day 1?\",\"answer\":\"Day 1 assigns hearts to push ups, spades to lunges, diamonds to crunches, and clubs to high knees.\"},{\"question\":\"How do beginners and advanced participants differ?\",\"answer\":\"Beginners draw cards with a partner and complete only the exercises on the drawn cards until the deck is finished. Advanced participants do the exercises on every card, either with a partner or on their own.\"}]","Deck of Cards Workout - 4-Day Plan | PDF",1790068638]