Workouts

FitDeck Workouts

FitDeck can be used by so many different people in so many different ways. This section gives you some creative ideas on how to get the most out of your FitDecks or FitDeck Boosters.

Click the link below that best describes your situation to find suggestions for workouts and games appropriate for you:

Back to Basics (all FitDecks and Boosters)

  • 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).
  • One color workout - focus your workout on a specific color (upper, middle, lower, or full)
  • Double or nothing - guess the color of the next card - if correct, skip a card - if wrong, do it 2x.
  • 10-in-Row - 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.
  • The Cycle - 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) during this game.
  • 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.
  • Intervals - 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.

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Expecting Moms (FitDeck Prenatal)

  • Month-to-Month - Perform number of cards corresponding to how many more months you have before giving birth. For example, in your first month of pregnancy you will perform 9 cards every other day (corresponding to the 9 months of pregnancy left). In your 8th month of pregnancy, you will only be performing 1 card every other day.
  • Boy or Girl – if you find out the sex of your baby early, perform 6 cards every other day if you are having a boy or 4 cards every other day if you are having a girl. If you are having twins, perform 10 cards every other day – you will need the extra strength.
  • 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).
  • One color workout - focus your workout on a specific color (upper, middle, lower, or full)
  • Double or nothing - guess the color of the next card - if correct, skip a card - if wrong, do it 2x.

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New Moms (FitDeck Postnatal, Baby Stroller, Playground)

  • Every other day – alternate among three FitDecks (Postnatal, Baby Stroller, and Playground). Every workout should be with a different FitDeck to change the routine and add variety.
  • The Cycle - perform 1st card at the beginner level, 2nd card at intermediate level, 3rd card at advanced level (then repeat the cycle)
  • Mommy’s Group – bring FitDeck Playground to your next mommy’s group at the playground and get all the new moms involved in the exercises.
  • Stroller Fun – find a partner to stroll with who will perform the FitDeck Stroller exercises with you. Make it a fun event where you select each other’s cards.
  • 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) during this game.
  • 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).

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Parents (FitDeck Junior)

  • Morning Routine – incorporate 2-3 FitDeck Junior cards into your child’s morning routine (breakfast, vitamin, FitDeck Junior cards).
  • Card-for-Card – a parent selects a card for the child to perform – then the child selects a card for the parent to perform.
  • Reward System – attach a small reward for completing the entire deck of cards over the course of the week.
  • Relay races – set up a cone that the children have to run to before returning to perform a FitDeck card. Set up two teams and have them compete to finish 10 cards first.
  • Nighttime routine – encourage children to perform 3 FitDeck Junior cards before their nightly bath and toothbrushing.
  • See FitDeck Junior Games and Activities Booklet for over 70 games and activities for Kids (click here)

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Teachers (FitDeck Bodyweight and FitDeck Junior)

  • Transitions – students perform one FitDeck Junior card in between subject changes or classroom changes.
  • FitDeck Junior Daily Break – children return from recess to find a FitDeck Junior card face down on their desk. When all students are present, students flip over their respective cards and perform the card on their desk.
  • Every other lap – children run laps around the track, or field, or school house; they are given a FitDeck Junior card to perform in between each lap. This is a great cross-training tool.
  • Rain Buster – FitDeck Junior is a perfect indoor fitness solution when outdoor activities are cancelled due to inclement weather.
  • Ice Breaker – FitDeck Junior is a great tool to engage children with their peers. Beginning a school year or semester with a fun FitDeck Junior activity will break down barriers and encourage fun activities.
  • FitDeck Fundraiser – Instead of selling cookies and candy at the next bake sale, try selling fitness. Children can sell FitDecks to parents, coaches, neighbours, and to the public.
  • See FitDeck Junior Games and Activities Booklet for over 70 games and activities for Kids (click here)

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In the Military (FitDeck Bodyweight, Navy SEAL, Combat Sports)

  • FitDeck face off – challenge a buddy to go ‘card-for-card’ with you. Shuffle the deck. You will then select your buddy’s card and he/she will select your card. Who will be the first to fail to complete the assigned number of repetitions on their card?
  • Circle up – assemble participants into a circle. Pass the FitDeck around and have each person pick a card and lead the group in the selected exercise.
  • Group leader – line up in ranks facing the leader. The leader then shuffles the deck, selects the cards, and leads the formation in physical training.
  • 52-Card Pickup - Someone chooses “face up” or “face down”. Throw the entire deck in the air and let the cards float to the ground. The group performs all the “face up” or “face down” cards depending what the person called. This usually translates into 30 – 35 cards.
  • Monster Mash – dedicate one morning a month to FitDeck and attempt to finish the whole deck in one PT session. Participants may perform exercises at different fitness levels (i.e. beg, int, adv).

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Childcare provider (FitDeck Junior)

  • Obstacle course – set up a mini obstacle course inside or outside; set up stations that require children to run around, over, through, or inside. At each obstacle, children must perform a FitDeck Jr. card that is assigned.
  • Scavenger Hunt – place cards around house, playground, classroom, daycare, or hallways; children split into two groups; teams are challenged to find cards, return to home base, perform exercise, and return to find rest of cards.
  • Color Stations – Set up four exercise stations that represent the four FitDeck Jr. colors (blue, red, orange, green); children rotate from station to station and perform that station’s cards.
  • Relay Races – using relay race-friendly FitDeck Junior cards (duck walk, knee taps, bear crawl, crab crawl), administer a relay race with two teams. Cards are selected by the teams at random.
  • See FitDeck Junior Games and Activities Booklet for over 70 games and activities for Kids (click here)

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Fitness fanatic (all FitDecks)

  • Weight vest – put on a weight vest to perform selected exercises.
  • No rest – perform each card at the advanced level with no rest in between cards
  • HIIT (High Intensity Interval Training) – take FitDeck out to the track. Perform a 400m sprint (1 lap around the track) followed by 3 FitDeck cards. Repeat for 8 total laps.
  • 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.
  • 5 FitDeck Monte – select 10 random cards from each of your five favorite FitDecks. Perform each exercise for 1 minute for a challenging 1-hour workout.

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5,10,15-minute routines (all FitDecks)

  • 5-and-Out – shuffle cards and select any 5 cards from the deck. Perform the 5 cards and you’re done.
  • 10-and-Out – shuffle cards and select any 10 cards from the deck. Perform the 10 cards and you’re done.
  • 15-and-Out – shuffle cards and select any 15 cards from the deck. Perform the 15 cards and you’re done.
  • 30-and-Out – shuffle cards and select any 30 cards from the deck. Perform the 30 cards and you’re done.

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Maintenance plan (all FitDecks)

  • Full-Deck-A-Week –Select and perform 10 cards each day from Monday to Friday. By Friday, you will have finished the entire FitDeck (all 50 cards). Take the weekend off and re-shuffle for the next week.
  • Morning – Noon – Night – select and perform any 5 cards before each meal: breakfast, lunch, and dinner.
  • Bed Beater – select and perform 5 cards every morning as soon as you wake up and every evening before your head hits the pillow.

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At-Home (all FitDecks)

  • Commercial Breaks – perform 3 FitDeck cards during every commercial break while watching TV.
  • Meal Ticket – get into the habit of performing 3 FitDeck cards prior to every meal.
  • Shower Ticket – get into the habit of performing 3 FitDeck cards prior to every shower.
  • Snack Ticket – leave your FitDeck on the kitchen counter. For every snack you grab, pay for it by performing 2 FitDeck cards.
  • Spousal Challenge – draw cards for your spouse to perform and have your spouse draw cards for you.
  • Dessert Ticket - leave your FitDeck on the kitchen counter. Pay for every dessert you enjoy by performing 4 FitDeck cards.

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Stuck-at-My-Desk (FitDeck Office, Stairs, Travel)

  • Power Hour - draw one FitDeck Office card every hour at your desk and perform the selected exercise or stretch.
  • Power Walk – take a ‘walking break’ around the building or up and down the stairs. When you return to your desk, perform 3 FitDeck Office cards.
  • Meeting Maker – perform two cards before and after every meeting you attend throughout the day.
  • Snack Attack – perform three cards before every healthful snack throughout the day.
  • 2-Hour Alerts – set computer alerts every two hours as a reminder to perform two cards.
  • Hour of Power – draw one card every hour during the day and perform the selected exercise.
  • Colors – focus on a different color card every day (Monday = blue cards, Tuesday = green cards).

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On-the-road (FitDeck Travel, Bodyweight)

  • Every 30 minutes – while on an extended airplane flight, pull out one FitDeck Travel card every 30 minutes to loosen up and increase blood flow.
  • Mid-flight – perform all 20 FitDeck Travel exercises and stretches at the midpoint of your flight.
  • Nature Calls – perform 5 FitDeck Travel cards before and after every bathroom break
  • Beg-Int-Adv – when you arrive at your hotel, use FitDeck Bodyweight and perform the 1st card as a beginner, the 2nd card as an intermediate, and the 3rd card as an advanced.
  • Basic draw – while in your hotel room, simply select the number of FitDeck Bodyweight cards you would like to play and perform a new card every 60 seconds (60 seconds includes rest).
  • One color workout - focus your FitDeck Bodyweight workout on a specific color (upper, middle, lower, or full)

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Easily bored (all FitDecks)

  • The Full Monty – collect all 24 FitDecks and Boosters and switch to a new one every week.
  • MishMosh – take 5 random cards from 10 different decks and create your own miscellaneous deck of 50 cards.
  • Opposites Attract – combine cards from the most dissimilar decks (i.e. Prenatal and Navy SEAL, Office and Firefighter, Baby Stroller and Combat Sports)
  • Grab Bag - Toss multiple FitDecks into a hat and shake. Each workout, mix the cards up and grab 10 random cards at a time.
  • Hit-the-road – Take a new FitDeck with you and workout at a different location every workout: park, football field, basketball court, tennis court, mountainside, desert, beach, trail, pier, stairs, classroom, empty office, playground, etc.
  • A Little Extra – add something new to each of your workouts. For example, do an entire workout holding 2 lbs. handweights; go through a FitDeck workout wearing a weight vest; perform all of the exercise wearing a bandana as a blindfold.
  • 1-to-Failure – Group all of your FitDeck cards together. Pull one card at a time and perform the exercise to failure.
  • Micro-workout – Group all of your FitDeck cards together. Do 1 perfect repetition of the first 100 cards you pull out of the hat.

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Flexibility (Stretch, Yoga, Pilates)

  • 30 for 30 – begin your workout with a nice 30-minute warm up routine to ensure your body is sufficiently warm – then perform 30 cards from the FitDeck Stretch.
  • YogaStretch – Combine FitDeck Stretch and FitDeck Yoga cards.

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Navy SEAL candidates (Bodyweight, Navy SEAL, Combat Sports, Stairs)

  • Monster Mash – place the following FitDecks and Boosters on the ground: Bodyweight, Navy SEAL, Stairs, Pull Up, and Combat Sports. Pull one card from each deck for 60 minutes straight.
  • Bodyweight + Stairs – perform a FitDeck Bodyweight card in between each flight of stairs.
  • Timed Evolution – see how long it takes you to complete the entire FitDeck Bodyweight cards on the advanced level. Try to beat your time the next day.

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