Deck of Cards workout

HOSED49 · July 2010

Take an ordinary set of playing cards to include the jokers.
Hearts- Pushups
Diamonds-Pull-ups
Clubs- Squats
Spades- Sit-ups

All face cards (J,Q,K) are ten reps, Aces are eleven reps, every other card is face value except for the joker who is your friendly one mile run.
So start drawing your cards and perform the exercise prescribed for that card 9 of hearts= 9 pushups, next card Jack of Clubs=10 squats etc.....until you are through the deck of cards. This is from a crossfit workout, modify it however you want as far as exercises and what equipment you have available to do. When you draw the joker, run your mile, come back to the cards and continue on. If you are doing this with more than one person, make sure you have enough cardio equipment/pullup bars to accomodate everyone, otherwise adapt and overcome! Have fun with this one and good luck!

sweetrevenge · July 2010

Nice!! I like it!! Can't wait to do this. Thanks!

HealthyKt78 · July 2010

bump.

taalibahdenise · July 2010

Very creative: Any alternatives to pull-ups? I don't have gym access.

shellshalla · July 2010

bump

RushinBruisette · July 2010

Ohh how fun!! I'd have to modify it a tad, but fun!!! Thanks!

TonyaR · July 2010

Jillian Michaels showed a way to do pull ups at home on Rachael Ray....put 2 dining chairs about 3 ft apart and then place your boom handle between the chairs. Lie on your back under the broom handle and use it as your pull up bar!

lilchino4af · July 2010

Very creative: Any alternatives to pull-ups? I don't have gym access.

Try jumping jacks instead, or lunges.

MFPfriend · July 2010

That's a great idea.
I think I might change pull-ups to running minutes on the treadmill or elliptical.

mommamills · July 2010

super fun! thanks!!!! love the idea from Jillian about pull ups at home. My door jams aren't all that fantastic so I couldn't even get one of those you do it the door but this......I can do. Thanks again!

KristyO · July 2010

thanks for sharing, I will definitely try this with my boyfriend!

ChancyW · July 2010

Very creative: Any alternatives to pull-ups? I don't have gym access.

They have pull up bars at Walmart for $10-15 and you install them in a door way! I use mine all of the time and love it!

amtrust · July 2010

What a unique way for a workout! Love it!

imagymrat · July 2010

This workout rocks!! I do it when I travel, inthe gym at the hotel if they have soI have access to equipment if not I do it in the room....FYI you can make up your own routine with this one...i've done it for every heart (upper body) bicep curls, diamond (tricep kickbacks or dips..club, squat spade lunge....you can change this everytime you dot it, hitting different body parts, I even throw in the jokers and if they pop up it's burpees..add in a little cardio! very versatile workout! love the post!

johnjely · July 2010

Very creative: Any alternatives to pull-ups? I don't have gym access.

Try dips, or what some call "reverse push ups." Begin on your bum, with your legs bent at the knee. Place yours arms behind you, hands on the floor with your fingertips pointing towards your legs. Raise up, and then lower yourself. Here's a link with a picture similar to what I'm talking about, except you'd have bent knees. http://www.washingtonpost.com/wp-srv/health/fitness/exercises/reverse-plank.html

This is a GREAT idea, too! Thanks!

imagymrat · July 2010

Very creative: Any alternatives to pull-ups? I don't have gym access.

Try dips, or what some call "reverse push ups." Begin on your bum, with your legs bent at the knee. Place yours arms behind you, hands on the floor with your fingertips pointing towards your legs. Raise up, and then lower yourself. Here's a link with a picture similar to what I'm talking about, except you'd have bent knees. http://www.washingtonpost.com/wp-srv/health/fitness/exercises/reverse-plank.html

This is a GREAT idea, too! Thanks!

that's only hitting your triceps though the point of the pull up is that it's hitting mainly back and bicep. Or specifically the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. It also depends on if you're doing chin ups, pull ups or lat pull ups as well as the core. the tricep dips are just that your triceps, different muscle group all together....try to rig something up to immitate the pullup, there was a suggestion here about doing the australian pullup, with the two chairs and the broom stick, that was a really fantastic idea, and you'll be getting the same results..and you'll be shocked at how hard those babies are!