Deck the Hall

December 23, 2021

6

-

8

minutes warming up

20

-

minutes working out

Hit me! You'll need a deck of cards for this workout. If you don't have physical cards, you can find a website or app that will generate random cards for you.

Today's workout will rely a lot on luck. You'll draw a card from the deck. Each suite represents a different movement. The number on the care represents the number of reps to complete of that given movement. Continue to draw cards and complete the movements until you're either done with the deck or 20-min cap. Face cards are 10, Ace is 1, and the Joker has a special task.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

Deck of Cards Workout
Hearts: Box Jumps
Diamonds: L-Sit, seconds
Clubs: Weighted Sit-ups
Spade: Leg Raise w. Hip Lift
Joker: 20 Turkish Sit-ups

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Box Jumps
💪 perform Jumping Jacks.
🤰 perform Step-ups.
Equipment: elevated surface like a box, bench, stool, stairs.
No Equipment Option: perform Facing Jump-overs.

L-sit
Options: perform on the ground or between two chairs —> perform with straight legs or one leg straight with the other bent, switching as needed.
💪 perform Tuck Hold.
🤰 perform Quadruped Pose.
Equipment: floor or any two equal-height elevated surfaces like chairs, stools.
No Equipment Option: perform Boat Pose.

Weighted Sit-ups
Options: hold weight at chest or overhead for a spicy twist!
💪 perform without weight.
🤰 perform Lateral Side Bends, total.
Equipment: single small weight like a dumbbell, kettlebell, backpack.

Leg Raise w. Hip Lift
Options: keep legs straight as you go up and down or slightly bend at the knees to make easier.
💪 perform Lying Leg Raises.
🤰 perform Bird Dogs, total.
🔥 perform Half Dragonflags.

Turkish Sit-ups
🤰 perform 20 Side Plank Hip Lifts, total + 20 Windmills, total (light weight).
Equipment: single small weight like a dumbbell, kettlebell, jug of water.

Have a question? Chat with your coach.

Get Ready

✅ Deck of cards.
✅ Something to step or jump on.
✅ Optional two items to elevate your bod for L-sits.
✅ Weight for Turkish Sit-ups.

Warm-up

8-10-12
Narrow-to-wide Jump Squats or Sumo Squat (🤰)
Sit-ups or Standing Leg Lifts (🤰)
‍Front-to-back Lunges, total

*30 foot (approx 30-sec.) Bear Crawl after each round.

Then,
1-min. Couch Stretch, each leg

See warm-up details
No items found.

Deck the Hall

December 23, 2021

6

-

8

minutes warming up

20

-

minutes working out

Hit me! You'll need a deck of cards for this workout. If you don't have physical cards, you can find a website or app that will generate random cards for you.

Today's workout will rely a lot on luck. You'll draw a card from the deck. Each suite represents a different movement. The number on the care represents the number of reps to complete of that given movement. Continue to draw cards and complete the movements until you're either done with the deck or 20-min cap. Face cards are 10, Ace is 1, and the Joker has a special task.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-12-23 Deck the Halls by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Box Jumps
Box Jumps

Jumping Movements

L-sits
L-sits

Core Movements

Sit-ups
Sit-ups

Core Movements

Leg Raises with Lift
Leg Raises with Lift

Core Movements

Turkish Sit-ups
Turkish Sit-ups

Core Movements