Tired of doing the same routine at home or the gym. Change it up and get fit with a deck of cards. Playing cards is fun because it can be challenging and give you the unexpected. So, for those who have never used cards your probably saying ” what is he talking about?”
Well, its not a drinking game but probably could be interesting if you had a few shots before hand. Anyhow, here’s how it works:
Instructions
Things You’ll Need:
- Deck of cards
- clear area to exercise
- 2-3lb dumbbells
- 1-20lb medicine ball
- Designate each suit as a particular exercise. For example, Hearts can be Jump Jacks,Diamonds can be push-ups, Spades can be jumping squats and Clubs can be up downs (birpies).
- Let each card’s number to be the number of “reps” you perform. For example, the six of spades means you will have to perform six jumping squats. The ten of hearts means you will have to perform ten jumping jacks. You can designate Face cards to have their own number. Jacks can be 25, queens can be 30, and kings can be 40.
- Shuffle the deck. Shuffle the deck of playing cards completely and thoroughly to ensure a random workout.
- Draw the top card and perform the exercise as required. For example, if you draw the nine of Spades, perform nine Jumping Squats . As soon as you finish that set of exercises, draw another card and perform the next set of exercises as indicated by the card. Repeat until you’ve finished your cards.
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So here’s a workout for you. It really is all in the routine. Trainers can copy and learn any exercise but the pros know exactly the sequences that work to help clients reach their goals.
clubs = down ups (birpies): stand tall with feet shoulder width apart, squat down slightly on toes, place hands in front and next to feet, keep your back and head up (not bent over looking at ground), throw your feet straight back and land on your balls of feet strongly, keep lower back slightly elevated to protect from injury, throw feet back up directly under you and the return to standing position. Then skate back and forth 4x from right foot to left and left to right which means you’ll go back and forth 8x.
diamonds = push ups: I could describe this but really don’t have the time.
Hearts = Sprints: 25 yards back and forth touching ground at each 25 yard mark.
Spades = Jumping Squats/Squat alternate with medicine ball20 lbs (yes, 20 lbs). Standing position, feet slightly wider than shoulder apart,toes pointed slightly out, holding ball with hands under ball fingers facing up!! Hold to the upper chest the whole time (NOT loosely even when jumping) Squat down below parallel, your elbows will touch knees and return to standing looking up. Now, go back into squat but go only 1/2 way down and explode off toes as high as possible and land back on heels. Start back to full squat and repeat to jumping squat. Example: 10 of spades you’ll do 1 squat and 1 jumping squat then repeat both 10x.
Ace any hand = 50 straight punches with the 3 lb weights. You’ll punch directly above your eyes. Make sure you use your whole body when throwing punches, punch smoothly and don’t completely lock out elbows with weights. Meaning your hands holding the 3lb dbs will be up at cheek bone level, then as you turn the punch out you’ll turn your fist so palm will face down then come back to cheek bone and your other hand will go out. You should be on toes and you’ll be in a fighting position (normally left foot forward, right foot back, 4-6 inches apart, feet facing 45 degrees and slightly bent knee) think of your arm connected to the hip and foot. Starting from ground up twist right side (foot, hip, shoulder and throw punch and repeat for left side).
King, Jack, Queen of any hand = 10 crunches, 10 leg lifts, 10 bicycle (abs each side), 10 high plank pulses (push up position on feet and just go down 1-2 inch, return to top and repeat
So, there you go. Simple but can be challenging. Beginners can do 1/4 deck, Intermediate = the deck, very fit = add 5 minutes jump rope, 10 minutes jog 30 seconds/sprint 30 seconds or run 5 minutes treadmill incline 8-13 speed of 4-5.
As with any workout, always consult with your doctor before exercising. Perform this routine at your own risk. By trying any of these exercises and/or this routine you take full responsibility for any injury, harm, death or incidental accident from performing the above routine, exercise or advice.
