A consistent workout routine is a staple for a healthy body and a healthy life. However, there are times when your typical workout routine gets to feel a bit monotonous. This is where the card workout comes into play.
What is a card workout? It’s as simple as using a deck of playing cards as a method of adding variability to your exercise routine. Here are a couple of different ways to do it:
The Exercise Variation Model – Each suit is a different variation of one single exercise. For example, using the exercise variation model for a pushup might look like this:
Diamonds – Close grip pushup
Hearts – Wide grip pushup
Clubs – Incline pushup
Spades – Decline pushup
The number and the suit on the card drawn will indicate the exercise and the number of repetitions performed. For example, a 7 of diamonds means you perform seven close grip pushups. Jacks are 11; Queens are 12; Kings are 13; Aces are either 1 or 14; this is entirely up to your preference.
The Muscle Group Model – Each suit is a different exercise within a selected muscle group. For example, using the muscle group model for your upper body might look like this:
Diamonds – Pullups
Hearts – Dips
Clubs – Crunches
Spades – Pushups
This model differs because of its broader focus on a muscle group. Keep in mind that this model can be as broad as a full-body workout or as specific as focusing on one single muscle. The exercise selection provides a great deal of variability to fit your goals.
The Time-Based Model – Each suit is a different exercise, but the number value on the card is a multiplier for a set amount of time. This model is typically used for cardiovascular exercises, though can provide value for a weightlifting regimen. For example, using the time-based model for a cardiovascular workout might look like this:
Diamonds – Jumping Rope
Hearts – Shadow Boxing
Clubs – High Knees
Spades – Jumping Jacks
As for the multiplier effect, it’s usually practical to pick a number between 2 and 10 seconds (depending on your cardiovascular endurance level). For example, if I choose 5 seconds as my multiplier and draw a 7 of diamonds, I must jump rope for 35 seconds. It’s advised to allow yourself to fully catch your breath between cards, this allows you to perform each exercise with proper form.
These are just a few ways to use a deck of playing cards to get a great workout. Remember that there are a ton of different variations you can use to tailor a card workout to your current fitness level. Card workouts are a great way to add some variability to your workout routine!
