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Select the appropriate workout level based on your personal fitness level. Shuffle the Flip Fitness deck. Select a card from the deck and perform the exercise that corresponds to the suit that is drawn. The amount of repetitions to be performed is determined by the number or face card that is drawn.

For example, if you are doing Level 1 and you draw the 10 of hearts, you will execute 10 toe touches. Likewise if you draw the Queen of clubs you will execute a superman for 15 seconds.

Finally if you draw the Ace of diamonds, you will perform a wall sit for 30 seconds.

Continue drawing cards and executing the exercise until the entire deck has been completed. The object of the game is to complete the entire deck in one workout session. A workout session typically should last between 30 and 45 minutes.

When the "H2O" cards are drawn, you may take a 30 second water break. The break can be used as it is drawn or set aside to be used as needed.