I came across a very interesting new type of workout for the first time this week. I tried it out and I think it’s a very cool idea for home workout exercises. I have also come up with a few variations to the workout I read about that will allow the workout to be used for many more workouts. The workout is called the Deck of cards workout.
The basics of this home workout are, you take a regular deck of cards, shuffle them good and place them face down on a flat spot near your workout area. Flip over the top card, if it’s black, you do that number of pushups, if it’s red, you do that number of squats. All face cards are 10 reps. Keep turning over cards and doing the number or reps for the exercise of the card.
One of the reasons I found this workout is I’m always looking for workouts that can be done inside as a cardio workout. When you live in Minnesota, the weather often dictates what type of outdoor activity that you want to do. This also is a big time saver if you can get the real benefits of both a muscle workout and a cardio workout in the same amount of time, even in Minnesota in the winter.
Several really cool things about this workout. I don’t know about you, but I have never done 170 pushups and 170 squats in one workout until I did this workout. My chest, shoulders, arms, upper back and quads were all really pumped for several hour after I finished. The second major advantage of this workout was, it was a good cardio workout. I wore my heart rate monitor and I kept my heart rate between 130 and 155 for the whole workout, which took about 23 minutes.
I work out regularly and haven’t been this sore in a long time. I finished the deck which I wasn’t sure I would be able to do. It wasn’t that hard to finish but it was very intense. When you get past half way into it and you get 4 pushup face cards in a row, it gets pretty tough. This workout gives you a 20 to 30 minute muscle building and cardio workout that you can do anywhere with no additional equipment needed and not much space.
As you go through the workout, try and keep the rest between cards to a 10 to 20 second rest time and you will keep your heart rate up. This will also keep the workout interesting and not boring, because you don’t know what is coming next.
My variations on this workout are to pick different body parts and pick 2 exercises for each body part and play the game with suites. An example would be an intense arm workout with dumbbell curls and preacher curls along with bench dips and triceps push downs. You’ll end up doing 85 reps of each of the 4 exercises when you finish the deck with the 13 sets of various number of reps and your arms will be pumped.
Another example would be 4 abs exercises, 1 upper, 1 lower and 1 for each oblique, you would work your entire abs with a cardio workout as well and end up with 85 reps on each group of muscles. Pick 2 chest exercises and 2 back exercises and you would do a great upper body workout using both pushing and pulling movements to really blast your chest and latts.
I see a lot of potential in this workout and plan on developing new ways to use it. Please give it a try and see what you think, then leave me a comment and let me know if you like it and if you have come up with different variations on the concept.