The Deck of Cards Workout is a workout that uses a deck of cards to make your workouts more challenging and less stale. Here you will be able to find a variety of different workouts that you can do using a deck of cards, as well as discover how to develop your own Deck of Cards Workouts.
The basic formula is to pick two or more exercises and match them up with the colors or suits of the cards. For example, let's say you pick Squats and Pushups as your exercises. You might have the red cards represent Squats, and the black cards represent Pushups. You would then shuffle the cards and draw the top one.
Let's say it is a 9 of Spades. Since that is a black card, you would then perform 9 Pushups. After those Pushups you draw the next card, and hope that you shuffled well enough to not get the same exercise several times in a row. It's simple and fun once you get used to it. Try some of these workouts and come up with your own as you please.
The Deck of Cards Workout is a great way to exercise every major muscle group in your body body. Depending on your recovery ability, and how intense you make each workout, you can perform a Deck of Cards Workout anywhere from 1 to 6 times a week.
However, if you only do this once a week then you should follow a different routine for at least 2 other days in order to effectively train the muscle groups. For any of these workouts, you can choose to make Aces 1 or 14 repetitions.
Hearts - Lunges
Diamonds - Push-ups
Spades - Bent over Rows
Clubs - Dumbbell Swings
Hearts - 2 to 8: Jumping Squats, 9 to A: Regular Squats
Diamonds - 2 to 8: Feet Elevated Push-ups, 9 to A: Regular Push-ups
Spades - 2 to 8: Bent over Rows, 9 to A: Pull-ups
Clubs - 2 to 8: Dumbbell Swings 40 lbs., 9 to A: Swings with 20 lbs.
Hearts - Wide Squats Diamonds - Wide Push-ups
Spades - Wide Pull-ups Clubs- Sit-ups
Hearts - Close Squats Diamonds - Close (Diamond) Push-ups
Spades - Close (Grip) Pull-ups Clubs - Leg Lifts
