EXERCISE
PLAYING CARDS
JUNIOR
test-drive
Thank you for downloading FitDeck Junior. This program will give you a taste of the hundreds of fun ways to use FitDeck
Junior Cards with children of all shapes, sizes, and abilities.
FitDeck Junior is used to help kids become more active, physically fit, and confident in themselves. Whether in a
classroom, at home, on the field, or in PE Class, FitDeck Junior is there to help. See FitDeck Junior in action in this video.
Each of the activities below can be done without equipment, special machines, or advanced training – just the children
and some room to move around. Select number of reps to perform on each card based on individual fitness level (beg,
inter, adv). Each activity takes about 10 minutes and can be done with 1-20 children at a time (or more).
Nine sample cards were selected from the 56 actual FitDeck Junior Cards. They represent a cross-section of exercises
from each category (e.g., upper, middle, lower body, etc).
JUST DO IT!
1
1. Shuffle 9 cards
2. Draw any card at random
3. Flip it over and perform the exercise
4. Repeat every 60 seconds (including rest) until you finish all 9 cards
RELAY
2
3
1. Place sample cut-out cards face-down in two piles (one pile with 4, one with 5)
2. Set up two relay teams 50 yards away from the piles
3. First two players sprint to their respective pile, pick a card, return to team
4. Team performs selected exercise together, then next person in line goes
5. Team that completes their pile first wins
SCAVENGER HUNT
1. Hide 9 cards in classroom, basement, auditorium, or wherever you are
2. Split group into two teams and have each team search for hidden cards
3. Team that recovers the most cards, and performs the associated exercises, wins
Additional helpful cards from FitDeck Junior:
Ability levels with
suggested repetitions
or time
Exercise name
Body segment
exercised
FOUR ON THE FLOOR
UPPER BODY
6 12
INT
T
ADV
V
© 2008 FitDeck
Exercise
movements
Exercise
description
4
B
BEG
• Hands shoulder-width apart
• Lower chest to floor and up
Option: Kneel if necessary
FitDeck Junior Sample Cards (1 of 2)
Before you Begin: Please check with your physician before beginning any new exercise or diet plan.
As with any exercise plan, please warm up and stretch prior to your workout.
FitDeck Junior Sample Cards (2 of 2)
If you like these sample FitDeck Junior cards and workouts, consider
purchasing the full deck at www.fitdeck.com. A catalog of over 75 FitDeck
Junior ideas can be found in the FitDeck Junior Games & Activities Booklet.
Other titles that have been big hits with children include:
FitDeck Yoga
FitDeck Combat Sports
FitDeck Cones
FitDeck Plyometrics
For children in high school and older, here are a few popular FitDeck titles as well:
FitDeck Basketball
FitDeck Golf
FitDeck Dumbbell
FitDeck Core Blast
For up-to-date information on new titles, interesting workout ideas, and all
things FitDeck, please join Founder Phil Black’s blog at fitdeck.com/connect/
Videos for each FitDeck title can be found here.
Before you Begin: Please check with your physician before beginning any new exercise or diet plan.
As with any exercise plan, please warm up and stretch prior to your workout.