Deck of Cards Workout

Disclaimer

This workout is strenuous and can lead to physical injury. Use caution when performing any of the exercises displayed in this workout.

Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program. For more details on how to do an exercise, check out the FSW Exercise Tutorials.

 

This routine uses your traditional deck of cards to deliver a complete workout. This workout contains five exercises:

Exercise #1: Push Ups

Deck of Cards

Exercise #2: In & Outs

Deck of Cards

Exercise #3: Squats

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Exercise #4: Burpees

Deck of Cards

Exercise #5: Dumbbell Bicep Curls (only completed if an Ace or Joker is pulled)

Deck of Cards

I will then pull 4 cards and we will complete the amount of reps on the cards.

Kings = 25 Reps

Queens = 20 Reps

Jacks = 15 Reps

Aces and Jokers = 30 Reps of Bicep Curls

The sequence of exercises is: Push Ups, In & Outs, Squats then Burpees

*Anytime a Joker or Ace is pulled, it moves the sequence down one card, for example if a joke is pulled on the third card, then your sequence will be Push Ups, In & Outs, Bicep Curls then Squats. The following set will then start with Burpees.

Equipment Needed:

Dumbbells

A Deck of Playing Cards

 

Optional Workout:

If you don’t have time to follow the video you can complete all rounds by using the workout below. This workout is the recap of all the rounds. To make it more exciting follow the video instead.

Warm Up 5 Minutes (20 Seconds of work, 10 Seconds of rest.)

Exercise #1: Run in Place

Deck of Cards

Exercise #2: Butt Kickers

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Exercise #3: Jumping Jacks

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Exercise #4: Mountain Climbers

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Exercise #5: Toe Touches

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The Routine 

💪🏾Round 1: 4 Push Ups 15 In and Outs 6 Squats 5 Burpees

💪🏾Round 2: 25 Push Ups 8 In and Outs 20 Squats 2 Burpees

💪🏾Round 3: 5 Push Ups 4 In and Outs 30 Bicep Curls 2 Squats

💪🏾Round 4: 5 Push Ups 4 In and Outs 30 Bicep Curls 2 Squats

💪🏾Round 5: 20 Burpees 3 Push Ups 20 In and Outs 5 Squats

💪🏾Round 6: 6 Burpees 9 Push Ups 10 In and Outs 15 Squats

💪🏾Round 7: 4 Burpees 6 Push Ups 10 In and Outs 30 Bicep Curls

💪🏾Round 8: 3 Squats 20 Burpees 2 Push Ups 25 In and Outs

💪🏾Round 9: 7 Squats 10 Burpees 9 Push Ups 7 In and Outs

💪🏾Round 10: 30 Bicep Curls 8 Squats 9 Burpees 9 Push Ups

💪🏾Round 11: 6 Squats 4 Push Ups 7 In and Outs 15 Burpees

💪🏾Round 12: 25 Squats 25 Push Ups 30 Bicep Curls 10 In and Outs

💪🏾Round 13: 8 Burpees 30 Bicep Curls 8 Squats 7 Push Ups

💪🏾Round 14: 2 In and Outs 30 Bicep Curls 3 Burpees 5 Squats

💪🏾Round 15: 15 Push Ups 3 In and Outs

 

Cardio Core Burnout:

Exercise #1: Run in Place

Deck of Cards

Exercise #2: Mountain Climbers

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Exercise #3: Jumping Jacks

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Exercise #4: Plank Jacks

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Exercise #5: Plank

Deck of Cards

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