Currently, our pace of life is completely crazy, with no time even to train at home . Many hours are dedicated to work and a lot of time is lost – in this case this is the right word – commuting. The next thing you know, the day is coming to an end and you still have to exercise , prepare dinner and dedicate time to your family.
5 Steps to training at home and having fun with your family
Today we present an idea for a different activity that will allow you to have a good time with your family. The game consists of using a deck of cards to exercise and thus train at home with your family!
There are specific decks of cards for sale with training routines and 1001 games to play. Our proposal is an alternative with a normal deck, the kind we all have at home. Grab your cards, have your cell phone (or a watch) nearby to control your exercise time, and follow our suggestion for training at home in a fun way . Pay attention to the following rules and have fun!
1. Choose just 4 exercises
Select the exercises to train at home according to the body area you want to work. For example:
- Global Training – Squats, Push-ups, Jumping jacks, Sit-ups;
- Leg Training – Squats, Lunges, Bridges, Deadlifts;
- Upper Body Training – Push-ups, Single-leg rows, Shoulder press, Dips (tricepitis);
- Core Training – Sit-ups, Plank, Oblique Crunch, Plank with torso rotation;
- Cardio Training – Jumping jacks, Burpees, Mountain climbers, Skipping with high knees.
2. Assign an exercise to each suit
For example, if your goal is a Global Training with the exercises described, you can associate it as follows:
- Clubs – Squats;
- Swords – Push-ups;
- Diamonds – Jumping jacks;
- Cups – Sit-ups
To help remember this association between the suit and the exercise, pointing on a sheet of paper is very useful.
3. Associate repetitions with each letter
The game is very simple and will allow you to train at home in a fun way. The number on the card is the number of repetitions you have to do. Face cards have bonuses and aces represent 20 repetitions. If you want to play with the joker, increase the difficulty of the game.
- Cards from 2 to 10 – Each one represents the number of repetitions. For example, if the two of hearts comes up, you do two sit-ups. If the nine of diamonds comes up, there are nine jumping jacks;
- Jack – 11 repetitions;
- Queen – 12 repetitions;
- King – 13 repetitions;
- Ace – 20 repetitions;
- Joker – Represents double the card that came out before. If you had previously been dealt a king of spades, this card gives you the right to do 26 push-ups (2 x 13)!
4. Set the game duration
The next step is to decide the desired game time, which should depend on the participants and their goals.
If it is to play with children , it should be short: 5 to 10 minutes. If, on the other hand, you want to do a more effective workout , we suggest 10 minutes with exercise blocks. On a lively afternoon with friends, 30 minutes will be enough to sweat and laugh.
You can train at home and make this game a more serious training session by doing several 10-minute blocks. For example, do a first block as described before and rest for 1 minute. Then hydrate and prepare a new exercise block for another 10 minutes of training.
If in the first you did a Global Training, the second could be Cardio. Or do 2 blocks of 5 minutes each, one for Legs and one for Upper Body. Here, creativity is the key!
5. Start playing!
Now that you know how it works, just prepare your watch, shuffle the cards and start training at home . Place the deck face down and take the top card. Show it to everyone, do the exercise according to the suit and number of repetitions.
Once finished, the next player must draw the next card. Continue this process until the time is up. This way, you quickly and easily prepared your training routine and trained using just a deck of cards!
A comment from the GetFit team
Don't be afraid to be creative! Include more exercises, make your own rules, according to your training level, the number of participants and the material you have at home. There are no limits to imagination!
We give you an alternative to motivate two people to train at home: create a challenge ! Shuffle the cards and divide half the deck for each person. Start at the same time and start drawing cards and doing the corresponding activities. The last one to finish her half pays for dinner or cleans the house! Above all, have fun while you train.