Lindsay, A. 2026, All Decked Out, University of Nevada, Reno Extension

Materials Needed

  • One standard deck of cards

Instructions

  • Start with a regular deck of cards. Each card will correspond to an exercise
  • Have participants stand in a circle
  • Complete the number of repetitions of the exercise that is shown on the card (i.e. 5 of hearts= 5 butt kicks)
  • Have the next participant draw a card and continue
group of women doing exercises

Clubs (Ace -10): Arm Circles
Clubs (Face cards): Squats
Hearts Ace -10 Butt Kicks
Hearts Face Cards: Jumping Jacks
Diamonds Ace-10: Knee Raise
Diamonds Face Cards: Windmills
Spades Ace: 10 Lateral Steps
Spades Face Cards: Deep breaths, breathe in through the nose and out through the mouth

Arm Circles

  1. Start with feet hip-width apart.
  2. Extend arms sideways at shoulder height.
  3. Make slow forward circles.
  4. Reverse direction.

Squats

  1. Stand with feet a little wider than hip-width apart.
  2. Push hips back.
  3. Bend at the knees to a sitting position.
  4. Press into heels and straighten legs to return to a standing position.

Butt Kicks

  1. Start with feet hip-width apart.
  2. Lift your right heel of the floor towards your glutes (butt).
  3. Return the ball of the foot to the ground and repeat with the other foot.

Jumping Jacks

  1. Stand with feet together and hands at your side.
  2. Jump your feet out to your body’s side and swing your arms out to the sides and above your head simultaneously.
  3. Reverse the movement to land in the starting position.

Knee Raise

  1. Start with feet hip-width apart.
  2. Raise on knee up in front of you until your thigh is parallel to the ground.
  3.  Return to staring position.
  4. Repeat with the other knee.

Windmills

  1. Start with feet hip-width apart and arms stretched out to the sides.
  2. Bending at the knee, reach down and touch the right hand to the left foot.
  3. Return to the starting position and repeat on the other side.

Lateral Steps

  1. Start with feet a little wider than shoulder-width apart and arms above your head.
  2. Take a big step back with your right leg, crossing it to the left behind your body, and bring your arms back behind you.
  3. Return to the starting position and repeat on the other side.

For the print version, use the link below to download the PDF.

Printable    Version    (PDF)

Learn more about the author(s)

Anne R. Lindsay
Anne R. Lindsay
 

Also of Interest:

 
Women running in a gym playing a game.
Basket Battle
A fast-paced, team-based activity where participants race against the clock to collect balls from the opposing team’s basket and return them to their own. This challenge promotes movement, focus, teamwork, and friendly competition in a fun and engaging format.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A group of people playing volleyball on beach.
Beach Ball Basketball
A fun, light movement activity where participants gently toss and catch a beach ball while engaging in simple coordination and teamwork. This challenge encourages focus, connection, and low-impact physical activity in an easy, approachable way.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
Hands reaching up towards a balloon.
Boop the Balloon
A light, movement-based activity where participants keep a balloon in the air by gently tapping (“booping”) it without letting it touch the ground. The goal is to stay present, engage in safe physical movement, and maintain focus while working individually or together.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A pile of Jenga blocks.
Empower Tower
These activity challenges are a great way to encourage engagement, focus, and gentle social connection through simple, hands-on play. Activities like a more active version of Jenga promote coordination, patience, and decision-making while also adding light movement and interactio...
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension
A group of people in a dance class together.
Groove and Glow
Groove and Glow is a fun aerobic dance activity that gets participants moving, raises heart rates, and builds fitness. Follow along with the instructor, choose low-impact options as needed, and remember to stay hydrated with regular water breaks.
 Lindsay, A. and Heleman, N. 2026, University of Nevada, Reno Extension