Individual Games

10 reps of each – Perform 10 repetitions of each exercise no matter what the exercise is. For a better cardio workout, don’t give yourself any rest in between.

1-2-3 – perform the first card drawn 1x, the second card drawn 2x, and the third card drawn 3x in a row. Then repeat the cycle.

One color only workouts - focus your workout on a specific color (upper, middle, lower, or full)

52-card Pick-Up - Someone chooses “face up” or “face down”. Throw the entire deck in the air and let the cards float to the ground. Perform all the “face up” or “face down” cards depending what the person called. This usually translates into 30 – 35 cards.

Double or nothing - guess the color of the next card - if correct, skip a card - if wrong, do it 2x.

Beg-Int-Adv – perform 1st card at the beginner level, 2nd card at intermediate level, 3rd card at advanced level (then repeat the cycle)

1-minute straight - Perform the selected card for 1 minute straight, then immediately go to the next card, with no break. For example, if you picked Squats, you would perform squats for 60 seconds straight, no matter how many repetitions you complete. Disregard the fitness levels (beg, int, adv) on this game.

Even or odd? - Shuffle the deck and have some decide if they want to remove one card from the deck or not. If yes, remove a card and put it to the side; if not then continue on. Go through the deck performing the exercises but skip every other card (keep a separate pile of skipped cards face down). When you’ve thrown your last card, count the cards to see if you have an even # or odd # of cards. If odd, turn over the face down cards and complete all of these “skipped cards”. If even, you’re done with your workout.

The Basic Draw – simply select the number of cards you would like to play and perform a new card every 60 seconds (60 seconds includes rest).

Interval Training – take FitDeck along with you on your next power walk, jog, or hike. Every 5-10 minutes, stop your activity, draw a card, perform the exercise, and then return to your power walk, jog, or hike. This is a great way to combine an aerobic activity with strength and flexibility exercises.

Every hour on the hour – draw one card from the Card Holder every hour at work and perform the selected exercise. This is a great way to boost your energy level and increase the blood flow throughout the day.

The Pyramid – draw 1 card on Monday, 2 on Tuesday, 3 on Wednesday, 4 on Thursday, 3 on Friday, 2 on Saturday, 1 on Sunday. After a few weeks, increase to 3, 4, 5, 6, 5, 4, 3.

The Diamond - draw 4 cards on Monday, 3 on Tuesday, 2 on Wednesday, 1 on Thursday, 2 on Friday, 3 on Saturday, 4 on Sunday. After a few weeks, increase to 5, 4, 3, 2, 3, 4, 5.

Aerobic Workout – take little to no rest in between cards. As soon as you complete one card draw another and begin the next exercise. This will maintain your heart rate at a slightly higher level and thus enhance the aerobic benefits of your workout.

Strength and Toning Workout – take two minutes to complete each card. Ensure that you are performing the exercises with absolute perfect form and deliberate movements. Focus on the strength component of each exercise as opposed to the precise number of repetitions or the exact timing.

Monster Mash – dedicate one Saturday morning a month to FitDeck and attempt to finish the whole deck in one session. For example, if you are an Intermediate and have been consistently performing 10 cards a day at the Intermediate level, you may try to do the whole deck but at the Beginner level. Obviously, use common sense and only attempt this if you are confident that you can perform all the exercises in a reasonable amount of time.

Personal Best – perform as many cards as you can for a given period of time. Do the same drill one month later and see if you improved. For example, an Intermediate might complete 22 cards in 10 minutes the first time. One month later, the Intermediate may complete 27 cards in the same 10 minutes. This would indicate a significant increase in strength, stamina, and aerobic capacity.

Body Segment Workout – select cards from only one body segment (upper, middle, lower, full). For example, one day you select only the blue Upper Body cards. You still shuffle the cards and receive a random sequence of exercises – only the cards would all be upper body exercises. The next day you might switch to the orange Lower Body cards. This is also a good way to customize a workout if you have an injury that would prevent you from performing certain exercises.