Here is a killer workout that you can do with or without weights. Be warned it is not for the faint of heart. You have to be willing to go through the pain and fatigue barrier to do this type of workout. Here is how it works:
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.
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.
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