Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Deck of Cards

By Ross Enamait – Published in 2004Are you interested in a conditioning protocol that is guaranteed to provide variety and intensity?

Look no further than a standard deck of cards. One sample could include pushups and burpees. Perform one set of burpees for every red card (Hearts and Diamonds) and one set of pushups for every black card (Spades and Clubs).

To perform the workout, you will start with a fully shuffled deck of cards (52 cards). All face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 pushups). Jokers are optional, and can be set to any value. For example, a joker could involve 20 reps (of burpees or pushups) or perhaps 50 reps of a different exercise (ex. 50 squats).

Work through the entire deck. Each card requires a set of pushups or burpees, depending on the color. Your goal is to work through the entire deck as fast as possible. If burpees are too difficult, switch over to a squat thrust without the jump.

Each shuffle of the deck will provide a new workout. You can perform several exercises with this protocol (ex. pushups, squats, burpees, pull-ups, etc.).

Mix it up and have fun with it.

 
I found this one on Ross Enamait’s website. I have tried it various ways. Here are a few of mine:
SAMPLE #1
Clubs = 1 Arm Kettlebell Clean & Press – right arm
Spades = 1 Arm Kettlebell Clean & Press – left arm
Any red card < 7 high = Pull ups
Any red card >6 high = Spiderman Push ups
No Jokers
 
SAMPLE #2
Diamonds = V-Sit Twists 12 lb Medicine Ball
Hearts = Sit up Passes 12 lb Medcicine Ball (for 2 people)
Clubs = Kettlebell Swings 2 handed
Spades = Kettlebell Upper Cuts (do both sides for a count of 1)
Jokers = 20 Burpees 
 
 
 
This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.
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1 Comment»

[…] have a link for the Deck of Cards workout. The Luck of the Draw is unique, where you draw exercises out of a hat. Rapid Fire and HIIT […]


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