Playing Card workout!

This is a fun workout based on one produced by Gleason Family YMCA.   This version may be done in a chair, standing behind a chair or without a chair. Grab a pack of cards, follow along and have some fun!

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There are 3 levels of  participation:
Level 1: Sitting in a strong chair with feet on the floor.
Level 2: Standing behind a strong chair using the support of the chair back
              as needed.
Level 3: Standing without support.
It may be you will participate at different levels depending on the skill.

Let the fun begin!
1. Pick a card
2. Note the number on the card:  That is the number of times you practice
     the skill.
3. Note the suit on the card and match it with the pictures below.  That
    is the skill you will practice!
4. Jack = 11 Queen = 12 King = 13 Ace = 15
5: HAVE FUN!

Level 1: Knee swing to side and back: Lift your left knee and
             slowly swing your leg to side.  Slowly swing it back and
             lower your foot to the floor. Repeat your right side for a
            set.
                  Level 2: Squats holding onto back of chair:  Standing tall, bend
                                 knees and sit back and down.
                   Level 3: Squats without holding onto chair.

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Level 1: Seated Knee Tucks: Lift left thigh up and hold for 2 to 3
          breaths. Lower foot to floor. Repeat with right leg for a set.
Level 2: Standing Knee Tucks: as above standing and holding
          onto back of the chair.    
                  Level 3: Sit-ups: any variety!

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Level 1: Seated Jacks: Move both legs out to side while extending
           arms out in front. Return arms and legs back towards each
           other.  Variation: alternate your legs
Level 2: Standing Alternating Jacks: Alternate moving legs out to
          the side.  With each leg movement lift arms out to side or
                             in front.
                   Level 3: Full Jacks: Arms may Move out and up toward ceiling
                             or out in front.                   

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Level 1: Tuck and Push:  Tuck both elbows back and by your
             sides then push arms forward like you are pushing
             something.
Level 2: Push Ups Against and Object: Find a solid object like a
          kitchen counter. Rest hands on edge of object and step
                           back a few steps. Make sure your feet are anchored and will
                           not slip. Lower your body toward object then push back up.
                    Level 3: Push Ups: any variety

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