Monday, August 11, 2008

A Deck of Cards Workout Variation Provides a Total Body Challenge in 25 Minutes

One of my favorite fitness tips is how to use a basic deck of cards to create a challenging workout, and there are plenty of variations of this fitness tip. Whether in or out of a gym, with or without equipment, using the random element provided by turning cards over can provide everyone with a workout to remember.

To refresh your memory about this fitness tip, with the basic deck of cards workout you do body weight squats (black cards) and push-ups (red cards), with the repetitions of each determined by the face value of the cards. Additionally, Jacks are 11, Queens are 12, Kings are 13 and Aces are 15. To save you from doing any addition, this adds up to 105 repetitions per suit and results in doing 210 squats and push-ups each. If you include the Jokers in the deck this adds 20 reps to each move.

Make no mistake about it; if this workout is done correctly there are few routines that are as challenging as this one. Minimizing rest periods between sets and limiting rest periods to no more than 90 seconds after every 10 cards, the goal should be to get through the deck in less than 25 minutes. At first this won’t be possible for the vast majority of folks, and first-timers will be lucky to if they do the deck in 35 minutes. Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.

By the way, the fastest that I’ve ever heard of anyone finishing this traditional deck of cards workout is just under 12 minutes. And for the nuts out there, a double deck workout – where push-ups and squats are done with each card flip - was finished in 54 minutes.

A great variation of this basic deck of cards workout it to stick with body weight squats for the 2 black suits and split the red suits between push-ups and squat thrusts. Adding squat thrusts to the routine provides a little more cardiovascular activity while making the workout more doable for those folks who have a tough time with the push-ups.

With less push-ups to do, the rest periods can be reduced, and for some people eliminated all together. The goal for finishing this workout should be 25 minutes (1 rep every 3 seconds for 1500 seconds!) and anything under 20 minutes (1 rep every 2.5 seconds) is awesome.

If you do the deck with the 2 Jokers you’ll do 230 squats, 115 push-ups and 115 squat thrusts. The way to handle the Jokers is to do 10 squats and 10 push-ups for the first one turned over and 10 squats and 10 squat thrusts for the second.

The deck of cards workouts are some of my favorite fitness tips as they don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts that you could ever try. Give the deck of cards a whirl and you won’t be disappointed.

45 comments:

Anonymous said...

Hi,

If you're looking for variation in workouts, you may want to try

http://www.statisticool.com/weightedexercise.htm

weight loss said...

Once an individual suffers from obesity or overweight, it becomes highly important for him to trigger off weight loss and altogether weight loss is necessary to keep a whole lot of obesity induced disorders, namely, diabetes, arthritis, high blood pressure et al at bay. Dieting and regular physical exercises can help in achieving weight loss and altogether the “weight loss” section of the website http://www.pill-care.com informs you that weight loss medicines such as Phentermine, Xenical etc can also help you trigger off instant weight loss if taken in accordance with the instructions of the doctor.

Emma Pietrzak, Director of News and Print said...

Thank you for connecting! I really enjoyed your blog and am happy to follow you on your journey. I really enjoy learning from other professionals as I admire people like you who have accomplished so much and strive to keep making a positive difference in the industry. I am very appreciative of the 'follow' and I look forward to reading your blogs as well :) Thank you again and I hope to connect soon! Keep inspiring and getting the word out!

Emma Pietrzak, NSCA-CPT, CTF Director of News and Print

Evan said...

Not a Bad Idea!
Health Fitness Advice

Anonymous said...

miley cyrus nude miley cyrus nude miley cyrus nude

Anonymous said...

Good day, sun shines!
There have were times of hardship when I didn't know about opportunities of getting high yields on investments. I was a dump and downright pessimistic person.
I have never thought that there weren't any need in large starting capital.
Now, I'm happy and lucky , I begin take up real money.
It's all about how to select a correct companion who utilizes your funds in a right way - that is incorporate it in real deals, parts and divides the income with me.

You can get interested, if there are such firms? I have to tell the truth, YES, there are. Please be informed of one of them:
http://theinvestblog.com [url=http://theinvestblog.com]Online Investment Blog[/url]

Xtropy said...

Here's another similar program: Deck of Cards Workout.

chandra said...

Hay, this seems to be very creative idea! looks promising and will try this! thanks


Health Questionnaire Form

aisha said...

1993 Toyota Celica AC Compressor
ur blog is really nice and interesting, You have maintain it so beautifully that I truly like & enjoy it

sheena said...

Chevy W7H Turbocharger

I recently came across your blog and have been reading along. I thought I would leave my first comment. I don't know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.
its nice to read a useful article for beginner like me. Some of points from this article are very helpful for me as I haven’t considered them yet. I would like to say thank you for sharing this cool article. Bookmarked and sharing for friends.

David Haas said...

Hi,
I have a quick question about your blog, do you think you could email me?
David

Anonymous said...

viagra in türkei revatio viagra viagra heilung viagra online kaufen ohne rezept viagra generika rezeptfrei arginin viagra viagra sicher kaufen viagra auswirkungen viagra auswirkung apotheke online viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra nutzen generika für viagra viagra rezeptfrei usa viagra auf rechnung ohne rezept viagra rezeptpflichtig natur viagra viagra generika online viagra amerika unterschied viagra cialis viagra für junge männer

Anonymous said...

nebenwirkungen bei viagra viagra billig bestellen viagra myspace gloria viagra viagra brasilien herzinfarkt viagra rezeptpflicht viagra viagra pfister viagra tee viagra ab welchem alter

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

rezeptfrei viagra bestellen viagra kaufen bestellen arzneimittelgesetz viagra bluthochdruck viagra risiken von viagra netpharm viagra viagra anleitung viagra anwendung viagra und hoher blutdruck viagra packungsgröße

Anonymous said...

preisvergleich viagra querschnittlähmung viagra gleiche wirkung wie viagra viagra wirkung wie lange viagra schädlich effekt viagra viagra in der schweiz kaufen viagra nur auf rezept viagra dopingliste pfizer viagra preis

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra schwul viagra zu verkaufen viagra sport ephedrin und viagra viagra wirksamkeit viagra ohne verschreibung viagra nitro viagra beipack funktion von viagra viagra rezeptfrei bestellen forum

Anonymous said...

dj viagra holland viagra zoll viagra günstige alternative zu viagra myspace gloria viagra viagra generika erfahrungen viagra in österreich viagra seriös kaufen risiken viagra geschichte von viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra auf rechnung bestellen viagra verschreibungspflichtig viagra dhl indisches viagra viagra wechselwirkungen thailand viagra kaufen warum viagra alternativen viagra viagra generika kaufen dosierung viagra

Anonymous said...

falsches viagra viagra generika bestellen viagra preis apotheke viagra ohne zollprobleme viagra nachwirkungen herbal viagra wikipedia viagra betablocker viagra in der schweiz apotheke versand viagra preis für viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra zum spass rezeptpflichtig viagra verkauf viagra viagra umsatz 2007 viagra in deutschland kaufen viagra nebenwirkung alles über viagra viagra in deutschland bestellen notfallset viagra forum viagra bestellen

Anonymous said...

viagra in griechenland viagra kostet generika viagra cialis viagra cialis rezeptfrei herbal viagra manufacturers viagra warum viagra spinne viagra natürlich viagra unverträglichkeit kamagra pille 100mg viagra generika

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

pabo viagra viagra in türkei viagra nachteile viagra ohne rezept apotheke viagra bestellung irish viagra joke verkaufe viagra sofia viagra viagra preis in apotheke viagra der natur

Anonymous said...

gbl viagra viagra kaufen köln dogal viagra viagra einkaufen viagra in österreich kaufen ciali viagra viagra in tschechien viagra frei bestellen viagra vom arzt michi muzik viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra wie teuer gel viagra revatio viagra wenn viagra nicht wirkt viagra gefahr charite viagra viagra rezeptfrei kaufen ist viagra verschreibungspflichtig spam mail viagra viagra auf kassenrezept

Anonymous said...

pflanzliches viagra viagra pfitzner viagra preiswert kaufen macht viagra abhängig viagra risiken viagra sicher kaufen viagra generika versand kamagra pille 100mg viagra generika viagra pflanzen viagra kaufen rezeptfrei

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra berichte viagra aus den niederlanden viagra für diabetiker hirschhausen viagra viagra rezeptfrei auf rechnung consumo de viagra vergleich viagra cialis viagra urologe viagra medikament potent ohne viagra

Anonymous said...

poppers und viagra viagra auf rezept c20 viagra alternativen viagra viagra aus china kobra viagra viagra wo kaufen apotheke viagra rezeptfrei viagra verschreiben lassen online viagra bestellen

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra wann einnehmen notfallset viagra verwendung von viagra viagra versandapotheke kosten von viagra viagra einfach so generisches viagra viagra und herzinfarkt viagra dopingliste nils viagra

Anonymous said...

viagra zu verkaufen harald weber viagra viagra rezeptfrei in deutschland kaufen viagra packungsgrößen viagra per nachnahme querschnittslähmung viagra viagra langzeit vergleich viagra levitra viagra wirkung lässt nach viagra bei bluthochdruck

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

sofia viagra viagra in spanien viagra 100mg wirkung tabletten viagra viagra im ausland wendi friesen virtual viagra c20 viagra viagra packungsgrößen viagra türkei gesunder mann viagra

Anonymous said...

viagra cialis vergleich viagra pflanzen viagra bestellen preisvergleich viagra witz viagra samenerguss viagra gefahren viagra ungarn viagra erklärung viagra im ausland bestellen nebenwirkungen viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra überdosierung viagra hakkinda viagra sicher online kaufen viagra cialis levitra vergleich viagra wann nebenwirkung viagra apotheke versand viagra potenzpille viagra billig viagra synonym viagra

Anonymous said...

viagra cialis vergleich levitra viagra cialis vergleich viagra online kaufen ohne rezept viagra bezugsquelle gebrauchsanweisung viagra viagra 100 dosierung viagra nasenspray viagra österreich viagra im alter bayan viagra

[url=http://www.turbo-slim.com/index.php?productID=11]viagra kaufen[/url]

viagra nach herzinfarkt viagra med1 viagra gebrauchsanweisung viagra in der türkei kaufen kaufen viagra viagra positive nebenwirkungen viagra und cialis mischen levitra cialis viagra vergleich viagra versand rezeptfrei charite bio viagra

Anonymous said...

http://site.ru - [url=http://site.ru]site[/url] site
site

Anonymous said...

Great aгticle! Τhat is thе type of informаtіon that ѕhould be shагеd aгound thе web.
Diѕgrace on the seaгch engines fοr now not рositioning thiѕ publish
higher! Ϲome on over and diѕcuss with my ѕite .
Thank you =)
Here is my website Loans for Bad Credit

Anonymous said...

Hello, yup this рοst іѕ іn faсt pleasant and I have learnеd lot of thіngs from it
rеgarding blogging. thаnks.
Also visit my site ; Personal Loan

Anonymous said...

I ԁo belіеve аll οf the concepts уou've offered for your post. They are very convincing and can definitely work. Still, the posts are too quick for starters. Could you please extend them a bit from subsequent time? Thank you for the post.
Also see my web page :: same day payday loans

Anonymous said...

Ӏ'm extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you customize it yourself? Either way keep up the excellent quality writing, it is rare to see a nice blog like this one these days.
My page: payday loans bad credit

Anonymous said...

obviouѕly like уοur web-site howeveг you need to cheсk the sрelling on several оf youг pоsts.
A number оf them are rife with spellіng iѕѕuеs and
I to find it vеrу troublesomе to inform
the truth on the other hand І'll definitely come again again.
Here is my blog post - 1 month loan

Anonymous said...

http://msn.com - [url=http://msn.com]msn[/url] msn
msn

Anonymous said...

There is definately a lot to know about this subject.
I like all the points you've made.

Also visit my web page; diet plans for women

Anonymous said...

Why userѕ still use to reaԁ newѕ ρaperѕ when
in thiѕ technological world the ωhole thing is
аcсessible on web?

Take a look at mу web page - payday advance

Anonymous said...

I am surе this aгtіcle has tоuchеd all the internet users, itѕ really
гeаlly fastidiοus piece of ωritіng οn builԁing
up new weblοg.

my weblog ... same day payday loans
my webpage: same day payday loans

Anonymous said...

Heу very cool wеbsіte!! Ϻan .
. Βeаutiful .. Supеrb .. Ι will
booκmаrk your ωeb sіte and take the feeds
addіtionally? I am glad tο find a lοt οf hеlpful infoгmatіon here in the put up, we need ԁeѵеlοр more techniques in this rеgard,
thank you for shaгing. . . . . .

Heгe іs my websitе :: instant loans
Also see my site: instant loans

Anonymous said...

Excellent blοg right herе! Adԁіtіοnally уour ωеbsіtе a lоt up veгy fаѕt!
What host аre you using? Can I get your aѕѕоciаte
hyperlіnκ for your hoѕt? I want my sіtе loaԁеԁ
up аѕ fаst as youгs
lol

Also visit mу pаge :: instant cash loans

Anonymous said...

This website was... how do I say it? Relevant!! Finally I've found something that helped me. Thanks!

Also visit my website - espresso coffee makers

Anonymous said...

Youг current report provides veгifіed neсеssary to myself.
It’s rеаlly informatіve and уou are naturallу гeally exреrienced in thіs region.
You posѕess exposed my face for you tо different thoughts abοut this
kind of ѕubјect mаtter alοng with intгiguing, nοtablе and sοlid ωrіtten сontent.


Hеre is mу website ... http://game4v.com/

Anonymous said...

I've been browsing on-line more than three hours these days, but I by no means found any fascinating article like yours. It's beautiful price enough
for me. In my view, if all site owners and bloggers made
good content material as you probably did, the web will be much
more helpful than ever before.

Look at my web blog Children Clothing Distributor

Anonymous said...

Hi there to all, how is all, I think every one is getting more
from this site, and your views are fastidious designed for
new people.

Check out my weblog find payday loan lenders here

Anonymous said...

You actually make it seem so easy with your presentation but I find this topic to be really something
that I think I would never understand. It seems too complicated and
extremely broad for me. I'm looking forward for your next post, I will try to get the hang of it!

My web page :: Wigs London Http://Www.Wigsonlondon.Co.Uk

Anonymous said...

Ridiculous quest there. What occurred after? Take care!


Also visit my web blog; instant cash loans

Anonymous said...

Thanks for finally talking about > "A Deck of Cards Workout Variation Provides a Total Body Challenge in 25 Minutes" < Liked it!

My web page imo.
it

Anonymous said...

wonderful issues altogether, you simply received a new reader.
What might you suggest in regards to your submit that you just
made some days ago? Any sure?

Feel free to visit my web-site diet foods

Anonymous said...

So, start today and rid yourself of those annoying and unsightly growth.
Do this method up to four times a day until the skin tag falls off.
You might notice some swelling in different parts of your body.


Feel free to surf to my website: getting Rid of skin tags naturally

Anonymous said...

Great article! We will be linking to this particularly great post on
our site. Keep up the good writing.

Also visit my homepage - fat burning gel