[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-347689-105":3,"detail-sidebar-cat-0-en-105":80,"doc-detail-347689-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","total-body-card-deck-workout-exercise-and-conditioning-guide","Total Body Card Deck Workout - Exercise and Conditioning Guide","","This guide presents the Total Body Card Deck Workout, an innovative fitness program developed by the University of New England College of Osteopathic Medicine. The system utilizes a standard deck of playing cards to randomize exercise routines, promoting physical health through strength, core, seated, and balance movements. Users perform specific exercises corresponding to card suits—Hearts, Diamonds, Spades, and Clubs—with repetition counts determined by the face value of the drawn card. Designed to be flexible and engaging, this routine allows individuals to adjust the duration from 15 to 30 minutes or complete the entire deck. The program emphasizes versatility by incorporating standing, seated, and floor-based activities, ensuring a comprehensive workout that supports easier living and overall physical conditioning for diverse fitness levels.",{"@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/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/total-body-card-deck-workout-exercise-and-conditioning-guide/347689/",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/total-body-card-deck-workout-exercise-and-conditioning-guide/347689.png","ImageObject",300,407,{"name":42,"@type":43},"Nguyễn Văn Học","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-09-26","2026-09-22",true,{"@type":52,"interactionType":53,"userInteractionCount":26},"InteractionCounter",{"@type":54},"ViewAction",{"@type":56,"mainEntity":57},"FAQPage",[58,64,68],{"name":59,"@type":60,"acceptedAnswer":61},"What equipment is required for this workout?","Question",{"text":62,"@type":63},"You will need a standard deck of cards and a pair of weights or suitable household items.","Answer",{"name":65,"@type":60,"acceptedAnswer":66},"How are the repetitions determined for each card?",{"text":67,"@type":63},"Numbered cards indicate the number of repetitions (e.g., a Two equals 2 reps), while all face cards (Jack, Queen, King) represent 10 repetitions and an Ace counts as 1 repetition.",{"name":69,"@type":60,"acceptedAnswer":70},"What exercises are assigned to the different suits?",{"text":71,"@type":63},"Hearts involve Squats with Kicks, Diamonds are Seated Weighted Jumping Jacks, Spades are Row Boat Abs, and Clubs consist of Single Leg Balance with Leg Extensions.","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},347689,1790438918,{"code":4,"msg":81,"data":82},"success",[83,87,91,95,100,105,109,114,119,122,126],{"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":29,"show_sort_weight":107,"slug":108},7,40,"healthcare",{"id":110,"doc_module":4,"doc_module_name":25,"category_name":111,"show_sort_weight":112,"slug":113},8,"Research & Report",30,"research-report",{"id":115,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},9,"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","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":106,"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":26,"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":30},1374402739827,"https://ap-avatar.wpscdn.com/avatar/14000c97e7351f1a627?x-image-process=image/resize,m_fixed,w_180,h_180&k=1787885694763230660","Total Body Card Deck Workout  \nWhat is the Card Deck Game workout?  \nIn this workout, you will need a deck of cards and your weights (or household items) . Make sure the deck is well shuffled before you start the workout! I assigned a different exercise for each suit in the deck of cards (see it below!) . Each suit includes a Strength, Core, Seated, and Balance exercise, so you will be standing, sitting and using the floor. Throughout the workout you will draw a card from the top of the deck. The card will tell you which movement or exercise to do, and how many reps to complete!  \nFor this workout:  \n• Hearts: Squat + Kick (right leg/left leg = 1 repetition)  \n• Diamonds: Seated Weighted Jumping Jacks  \n• Spades: Row Boat Abs  \n• Clubs: Single Leg Balance + Leg Extension (the leg extension = 1 repetition, make sure to switch legs each time you draw a club)  \nFor this workout, if you see an Ace, complete 1 repetition, a Two, do 2 repetitions, and so on… all Face Cards are 10 repetitions.  \nYou can choose how to complete the workout. You can continue to draw cards for 15-30 minutes if you would like, or if you are up for it, complete the entire deck of cards!","cbCaistcmzgqQjIK","https://ap.wps.com/l/cbCaistcmzgqQjIK","pdf",159055,"English","# Total Body Card Deck Workout\n## Exercise Assignments by Suit\n## Repetition Guidelines\n## Workout Duration and Strategy","[{\"question\":\"What equipment is required for this workout?\",\"answer\":\"You will need a standard deck of cards and a pair of weights or suitable household items.\"},{\"question\":\"How are the repetitions determined for each card?\",\"answer\":\"Numbered cards indicate the number of repetitions (e.g., a Two equals 2 reps), while all face cards (Jack, Queen, King) represent 10 repetitions and an Ace counts as 1 repetition.\"},{\"question\":\"What exercises are assigned to the different suits?\",\"answer\":\"Hearts involve Squats with Kicks, Diamonds are Seated Weighted Jumping Jacks, Spades are Row Boat Abs, and Clubs consist of Single Leg Balance with Leg Extensions.\"}]","Total Body Card Deck Workout - Exercise and Conditioning Guide | PDF",1790068626]