By Neal Prokop, Sport Performance Specialist

Hey everyone!

We hope that you are doing well, staying healthy, and enjoying time with your family during this unbelievable time around the world. Exercise is a great way to boost energy levels, keep a positive attitude about things, and blow of some steam from being stuck in your house for long periods of time.

Every Wednesday, Sport Manitoba Performance posts a weekly challenge to help get you through the COVID-19 pandemic. This week’s challenge . . .

The 52-Card Bodyweight Pick-Up Challenge!


Equipment Needed: Bodyweight, A deck of cards, a TRX / Towel / or Door & Towel

Keep in mind that if you complete the challenge by yourself, you will need to complete 91 reps of each exercise. We encourage doing this exercise with a partner (or two), and take turns drawing cards!

Click on the image to view the workout. The exercise videos for each suit are below!

52 Card Challenge


Clubs – Single Leg RDL



Spades – Goblet Squat



Diamonds – Push Up



Diamonds – Inverted Row




Good Luck! Remember to email us at to let us know how you did. Stay healthy, and happy training!

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