4/24/12

“ Deck of cards routine”

Take a full deck of playing cards including the jokers and assign exercises to number cards by suit, face cards and jokers.  This one below is mainly body weight routine; however I have a number of other combinations using Kettlebell, dumbbells and even one for power lifting and martial arts.  It’s a random way of training adding an unknown volume and exercise.

The majority of the routines I have made up take from 30 to over an hour depending on the equipment or the type of Medcon you assign to the Joker. I like the jokers to last 5-10 min to add an endurance component. Example; if you pull 7 of hearts then you do 7 pushups. If you pull  any of the 4 aces then you do 10 dips. In the end, it’s a lot of volume.

You have to try it   Make it simple like the one below or get creative with the equipment you have available.

Take a card!

Cards               Exercise

Hearts             Pushups

Clubs               straight pull-ups changing grips

Spades             sit-ups ( GHD)

Diamonds        air Squats       

Aces                 Dips

Kings                Burpees

Queens            Round kicks and punches on heavy bag Hard.

Jacks                Ring Rows

Jokers (2)         1000 meter row.

Time  45 min.