1. Get a standard deck of playing cards and shuffle it up really good.
2. Designate one exercise per suit.
Eg. Hearts = Situps, Diamonds = Pushups, Spades = Squats, Clubs = Pullups. Jokers = 40 Squats non-negotiable.
3. Lay out all the cards.
4. Begin completing repetitions of each exercise according to the value set by the card. Eg. Ace = 11, Royalty = 10 etc. Complete one card and then immediately do the exercise and reps as indicated by the next card.
Note: This is a VOLUME workout...if you want to go heavy and use weights I would recommend a weight range range that you can regularly handle for 10 reps. You can try for more as you get more accustomed to the workout.
I did this today with Hearts = Situps, Diamonds = Dumbbell Bench, Spades = Bodyweight Squats, Clubs = Deadlifts Here is what the actual rep count was:
Situps = 95
DB Bench = 95 @ 90 lbs
Squats = 175 (95 + 80 from the 2 Jokers)
Deadlift = 63 @ 315 lbs (I cut the Face card number in half on Deadlifts)
All total that was 428 repetitions! In the DB Bench I moved 8,550 lbs and 19,845 lbs in the Deadlift. Not bad for a workout that takes less than 30 minutes to complete and leaves you gasping and exhausted on the floor!
With our without weight the Killer Cards is a great workout and it has made a huge difference in my overall conditioning and my body composition.