Move · Videos · Strength · 14 min

Playing Card Workout Game with Easier Options

Playing Card Workout Game with Easier Options — video by Arizona Orthopedic Physical Therapy & Kids Place Play · 13:42

Video by Arizona Orthopedic Physical Therapy & Kids Place on YouTube · Open on YouTube

Jen from an Arizona physical-therapy clinic shows a one-suit card workout: ace jumping jacks, king burpees, queen line jumps, jack push-ups, then number cards for squats, curl-ups, planks, lunges and more. Each move has form tips and an easier version.

  • 14 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forFun workouts

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Step by step 10

Tap a time to watch that step in the video.

  1. Ace, jumping jacks: jump the arms and legs out and in, or step out to each side instead. 1:00
  2. King, burpees: down to the floor, out to a plank and back up; step back and skip the push-up to ease it. 1:37
  3. Queen, line jumps: hop side to side or forward and back over a line, or step it instead. 2:29
  4. Jack, push-ups: against a wall or counter, on the knees or on the floor, keeping the body straight. 3:24
  5. Squats for the 10 card: sit back as if into a chair, and go only half way if that is enough. 5:14
  6. Curl-ups for the 9 card: hands on the thighs, breathe out as you lift and keep your back flat. 6:24
  7. Arm circles, big or small, forwards and back, then heel raises; for more, try one leg with a hand on the wall. 7:14
  8. Plank at a wall, on the elbows, on the knees or on the toes, with the body in one straight line. 8:25
  9. Reverse lunges, then forward lunges: lower straight down with the knee over the foot; go half way if needed. 9:27
  10. Mountain climbers at a wall, a counter or on the floor, then jog on the spot to finish. 11:47

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Do push-ups against a wall or on your knees if the floor version is too hard
  • Squat as if sitting back into a chair, and go only half way if that is enough
  • Breathe out as you curl up and keep your back flat on the floor

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, plank, mountain climbers, burpees
  • Elbows takes loadpush-ups
  • Wrists & hands takes loadpush-ups, plank, mountain climbers, burpees
  • Hips takes loadsquats, lunges, burpees
  • Knees takes loadsquats, lunges, burpees, jumping jacks, jog
  • Ankles & feet takes loadjumping jacks, line jumps, burpees, jog, heel raises
  • Neck moveshead lifted in curl-ups
  • Lower back movescurl-ups, plank
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Step out instead of jumping; wall or knee push-ups; half squats and lunges

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Arizona Orthopedic Physical Therapy & Kids Place; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety