Sunday, February 17, 2013

PUSH-UP THE DECK


Who said a work out had to be boring to be effective. Here is an easy, fun workout that also guarantees results.

 The best part is, all you need is a standard deck of cards.

Start with a fully shuffled deck of cards (52 cards) placed face down.

Pull one card from the top of the deck and perform the exercise indicated by that card (card definitions listed below).

Place your card in the discard pile. That’s one set.

Do this until you have pulled every card from your deck, resting 5 to 10 min between sets.


Week 1

All Push Ups
Number Card = Face Value
Face Card = 10


Week 2

Number Card = Face Value
Face Card = 10
Hearts & Diamond = Sit Ups
Clubs & Spades = Push Ups


Week 3

Number Card = Face Value
Kings, Queens, Jacks = 10
Hearts & Diamond = Sit Ups
Clubs & Spades = Push Ups
Ace = Pull Ups (next card give you number of reps)


Week 4

Number Card = Face Value
Kings, Queens, Jacks = 10
Ace = Double up challenge (Pull second card, do 10 reps exercise indicated by suit + exercise and reps indicated by second card, no rest between)
Hearts = Sit Ups
Diamond = Push Ups
Clubs = Pull Ups
Spades = Burpees

Week 5

Number Card = Face Value
Kings, Queens, Jacks = 10 (4 count)
Ace = Squat challenge  (Pull second card, do 10 Squats pausing in the down position between each rep, the length of the pause indicated by the value of the second card)
Hearts = Sit Ups
Diamond = Push Ups
Clubs = Pull Ups
Spades = Burpees

PUSH-UP THE DECK ADVANCED

Pull a card. Do push-ups = to card value. Double card value and do that number of crunches (no rest between exercises, 2 min between sets).

PUSH-UP THE DECK ULTIMATE

Pull a card. Do push-ups = to card value. Double card value and do that number of crunches. Divide card value in half and do the number of pull-ups (no rest between exercises, 2 min between sets).

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*** Rep Options ***
Number Card = Face Value
Jacks = 11
Queens = 12
Kings = 13
Aces = 14


*** push up variations ***
(Suit indicates hand placement)
Hearts = Wide
Diamond = Close  
Clubs =  Regular
Spades = diamond

1 comment:

  1. I am excited about this workout that was a good pick SR

    ReplyDelete