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Fitness Level - A Deck of Cards

10th Nov, 2017

A Deck of Cards Workout for Normal People

There are extreme exercise programs that will either get you into the best shape of your life, or put you in the hospital in a very short amount of time. If this is the kind of workout you want, then you may want to pass up this article and Google P90X or Crossfit workouts. But we all know that most people will give up quickly on these workouts because they require an hour almost every day to do them and they are much more intense than is needed to have a healthy body. What we want to present is a workout routine that is simple, effective and doesn't take a major portion of your busy life to achieve.  This workout borrows a few of the best ideas from these popular, extreme fitness programs, but has been tailored to be easier for an average person to stick with so you can work towards a goal of living vivaciously. This workout routine something anyone can do in their day regardless of their current fitness level, but is still about incorporating fitness as an integral part of your life. It is a 3 or 4-day per week program that only takes 30-40 minutes on the days you work out.

First, be sure to warm up and stretch for 5 to 10 minutes before beginning. To do the Deck of Cards Workout, grab a deck of cards and lift it over your head 4 times. That's it, you're done. Just kidding… get back here.

Each of the four suits in the deck is a different exercise. Draw a card, and whatever suit is on it, you do the exercise listed below. The number on the card represents how many repetitions you do. If it's an ace, do 1 or 11, depending on your level. If it's a face card, do 10 jumping jacks. If it is a joker, 8 Bird Dogs with 10 second holds. Continue as fast as you can until you complete the deck. It is important that you start out at a level that you are comfortable with, and increase your workout over time. Don't try to get through the entire deck the first time. Find your comfort level (which should be slightly uncomfortable, to tell the truth) and add 5 cards per week till you are doing the entire deck. Twenty five cards might be a good starting place.

Here are the exercises we've selected for each suit, but you can substitute a similar exercise, as long as the same areas are being worked out and the routine is well rounded. How to perform these oddly named exercises is the subject of the next blog.

  • Spades = Tummy Vacuums
  • Clubs = Clam Shells - hold each one for 10 seconds.
  • Diamonds = Dead Bugs - alternate sides each time
  • Hearts = Shoulder Taps
  • Face = 10 Jumping Jacks
  • Joker = 8 Bird Dogs

Do this routine on Monday, Wednesday and Friday. Additionally, aerobic exercises are very good for you, so we also recommend running or jumping rope for about 30 minutes on the weekends.

To be clear, this workout isn't designed for building mass or getting into "beach body" shape in the quickest time possible. It's designed for normal people, and it's scalable to each person's level, whether you tend to sit at your desk way too long or are more physically active.



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