Deal Athletics

Card rules

How to play

Deal Athletics turns a bodyweight workout into a card game. Each numbered card gives you a type of training and the move or amount of work; finish it to move on. The on-screen figure and cues show how to do every movement.

Quick start

  1. Tap Shuffle & deal in Play, or open today’s Daily Deal.
  2. Deal a card and follow the animated figure and cues. Tap Set done (or start the timer for timed cards).
  3. Rest, deal again, and keep going until the deck is gone or your session time is up.

What the colors and numbers mean

  • Red: Strength. The number picks the movement: 1 push-up, 2 pike push-up, 3 row, 4 pull-up, 5 split squat, 6 single-leg squat, 7 glute bridge, 8 hamstring curl, 9 core. Do the reps shown for the variation you chose, for example 8–12 push-ups. A full deck works each movement once.
  • Yellow: Power. The number is your explosive reps. Land softly and hold each landing for 2 seconds.
  • Green: Athletic. 1 to 4 is one round (about 20 seconds); 5 to 9 is two rounds (about 40 seconds).
  • Blue: Conditioning. Work for the number times 5 seconds, so a 6 is 30 seconds.

Special cards in Play and the Daily Deal

  • +2 and +4: add work to your next numbered card: extra reps, or 5 seconds per point on timed cards.
  • Rest (0): 60 seconds of complete rest.
  • Skip: the next card goes to the skip pile, and you do 60 seconds of mobility instead.
  • Reverse: 30 seconds of easy flow, then replay the last card from the skip pile.
  • Wild: pick any color and number from 1 to 9, or take 60 seconds of rest.

Rest 45 to 60 seconds after each numbered card; change it in Settings. A session ends when the deck is empty or your 30 or 45 minute target is reached.

Levels: Beginner to Elite

Every move has five variations: Beginner, Intermediate, Advanced, Pro and Elite. Everyone starts at Intermediate. Choose your variation for each move in Settings, or tap the move’s pill on the card during a workout, so you can be Elite on push-ups and Beginner on squats. Each variation has its own animation, and each exercise guide in Moves lists all five.

Best practice

Play (Classic) is the full workout: do it 2 or 3 times a week with a rest day between. Keep Elite jumps to 2 Classic sessions a week, 48 hours apart. The Daily Deal is lighter and fine to do every day. Pick an easier variation on a tired day, and stop if a joint hurts. Read the health and safety guidance.

The Daily Deal

The Daily Deal uses the UTC date to shuffle, so everyone gets the same hand that day. It starts with eight numbered sets and deals further until the estimated session time reaches a date-seeded goal from 15 to 25 minutes. The finished hand is modeled to take 15–30 minutes with default settings, including rest. Your actual time can vary. It saves separately from Play, and finished sets appear in Progress.

The session estimate includes rest and does not measure how much time you spend at moderate or vigorous intensity. Use your active time when comparing your week with adult activity guidelines.

Multiplayer on one device

Player Challenge is 2 to 7 Players, each with their own pool of cards. Team Relay is 2 to 7 Teams of 2 to 7 Players; each Team shares a pool and the active teammate changes after every card. Everyone starts with the same opening card, and the first pool finished wins.

  • Your card: every Player or Team has a card in the row at the top. Tap yours to open it, do the workout, then tap Done on the card to deal your next one.
  • +2 and +4: boost the next opponent who finishes a card; it adds to their next numbered workout.
  • Skip: the next opponent who finishes waits 15 seconds before their next card. Skips stack.
  • Reverse: gives you a shield that bounces the next attack back to whoever sent it.
  • Wild: a picker opens straight away. Choose a color, a number and the opponent who has to do it, or tap Random. The workout lands at a random spot in their pool. A shield bounces it back.
  • Rest: up to 60 seconds, and you can finish early. There is no automatic rest between cards.

Every attack is announced on screen, and badges on each card show waiting boosts, delays and shields. Taps are self-reported, and the match is saved on that device only; it is a local group game, not online play.

Where progress is saved

Workout history, levels and unfinished games are stored in your browser. Clearing site data erases them; use the backup code in Settings to move them to another device. Read the privacy notice for details.