[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-347694-105":59,"doc-detail-347694-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","pick-a-card-any-card-workout-guide","Pick a Card Any Card - Workout Guide","","This document outlines an interactive fitness routine titled \"Pick a Card, Any Card,\" designed to make cardiovascular and strength training engaging using a standard deck of 52 playing cards. Participants draw a series of cards to determine their workout repetitions or duration, with specific card values assigned to movements such as lunges, jumping jacks, push-ups, and planks. The guide provides clear modifications for beginners, ensuring accessibility for various fitness levels while emphasizing proper form and physician consultation prior to beginning. By assigning point values to number and face cards, the routine creates a dynamic, randomized training session that encourages efficiency and minimal rest intervals. This versatile exercise program supports individuals looking to vary their home workout regimen through a simple yet effective card-based randomization system that challenges endurance and muscle strength across multiple body segments.",{"@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":53,"@type":76,"position":81},"https://docshare.wps.com/document/lifestyle/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/pick-a-card-any-card-workout-guide/347694/",{"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/pick-a-card-any-card-workout-guide/347694.png","ImageObject",300,407,{"name":92,"@type":93},"Cart","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-09-25","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 do I determine the number of repetitions for each card?","Question",{"text":112,"@type":113},"Number cards are worth their face value, face cards count as 10, and Aces count as 11.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What should I do if I am a beginner?",{"text":117,"@type":113},"The guide provides specific modifications, such as stepping out for jumping jacks, wall or knee-based push-ups, and using simpler lunge variations to ensure safety.",{"name":119,"@type":110,"acceptedAnswer":120},"How is the duration for the plank exercise calculated?",{"text":121,"@type":113},"For plank exercises, you multiply the value of the card drawn by 5 to determine the number of seconds you should hold the position.","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},347694,1790371004,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":52,"category_name":53,"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":8,"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":14},18829141979164,"https://eur-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","To do this workout, you’ll need a deck of 52 cards. Draw at least 10 cards to reveal your workout! To determine repetitions, number cards = face value, face cards = 10, and Ace = 11. Try to complete the workout as quickly as you can with good form, with little to no  \nrest in between! Please check with your physician before participating in exercise.  \nLUNGES  \nChoice of the following:  \n􀁸 Walking Lunges  \n􀁸 Forward Lunges  \n􀁸 Back Lunges  \n􀁸 Side Lunges  \n􀁸 Pulse Lunges  \nJUMPING JACKS  \nIf you are a beginner, you may choose to modify jumping jacks by stepping outwith one foot at a time. Otherwise you may choose todo regular jumping jacks, or challenge yourself to power  \njacks!  \nPUSH-UPS  \nIf you are a beginner, you may choose to do standing pushups against the wall. You may also modify by doing push-ups from your knees. More advanced would be regular push-ups on your toes.  \nPLANK  \nChoice of the following:  \n􀁸 Up-Down Plank  \n􀁸 Plank Toe Taps  \n􀁸 Plank Hold (multiply value of card drawn by 5 to hold for  \nthat number of seconds)","cbCaiaTphh1vIbWv","https://ap.wps.com/l/cbCaiaTphh1vIbWv","pdf",378475,"English","# Workout Mechanics\n## Exercises and Modifications\n- Lunges\n- Jumping Jacks\n- Push-ups\n- Plank","[{\"question\":\"How do I determine the number of repetitions for each card?\",\"answer\":\"Number cards are worth their face value, face cards count as 10, and Aces count as 11.\"},{\"question\":\"What should I do if I am a beginner?\",\"answer\":\"The guide provides specific modifications, such as stepping out for jumping jacks, wall or knee-based push-ups, and using simpler lunge variations to ensure safety.\"},{\"question\":\"How is the duration for the plank exercise calculated?\",\"answer\":\"For plank exercises, you multiply the value of the card drawn by 5 to determine the number of seconds you should hold the position.\"}]","Pick a Card Any Card - Workout Guide | PDF",1790068637]