By Sal | April 7, 2010
The basic deck of cards workout uses the four different suits to determine what exercises you will do and the cards themselves determine how many repetitions you will do of each exercise.
- Jacks are 11 reps
- Queens are 12 reps
- Kings are 13 reps
- Aces are 15 reps
- Jokers - if you have them in the deck - are good for 20 repetitions
- For every red card turned you do push-ups - for the King of Hearts you do 13 push-ups
- For black cards you do body weight squats - for the five of Clubs you'll do 5 squats
Each suit of cards contains 105 repetitions, so in the basic deck of cards workout you will do 230 push-ups and 230 body weight squats if you complete the entire deck. Where did the extra 20 reps come from, you ask? Don't forget the Jokers!
Shuffle the deck, have your client cut the cards and start flipping them over one at a time. There's no need to manufacture the order of cards in order to create a difficult workout for you, as the Power of Random Order does it all.
The workout can be tailored to anyone's needs, from beginners to advanced clients and all levels in between. You don't need equipment and as you get more comfortable with this workout you can add different calisthenics and other exercises, including moves that use dumbbells and Kettlebells. The deck of cards can be used to design and implement efficient, effective and fun workouts.
PersonalTrainerCoach.com members can learn more about the deck of cards workout by reading the Game Plan that discusses this subject in more details. If you aren't a member and would like to access this Game Plan, click here to start the process.