Deck of Cards Workout

Workouts can get a bit boring, but you probably already have the tools at home to switch it up. A favorite Navy SEAL routine? The Deck of Cards Workout. Use the suits of the deck to determine the movement, while the number will determine the reps. We like the unpredictability and that it forces you to mix things up as you exercise.

First, assign exercise movements to each card suit. Below is an example, but feel free to make it your own:

·         Hearts = Pushups

·         Diamonds = Situps

·         Clubs = Lunges

·         Spades = Squat Jumps

Next, determine if you want to use the face value of each card, or take it to 2x or 3x the face value. Keep in mind while deciding that if you add up the face values of all the cards (with Jack, Queen and King all equaling 10 and Ace equaling 11), you get a total of 380. Make sure to adjust the workout to your fitness level. If you want to add in pullups, do those singly. Jokers are wild – do 8-Count Body Builders (see the steps on page 3 here) when you draw a Joker.

Another way to add intensity is to complete a 1x face value workout while wearing the Perfect Weight Vest and/or using the Perfect Pushup handles. Again, make sure to adjust the workout to your fitness level and don’t over-train.

Here’s an example of a workout at the 2x level:

·         2 of Hearts = 4 pushups

·         8 of Diamonds = 16 situps

·         Jack of Clubs = 20 lunges

·         Ace of Spades = 22 squat jumps

Reps at 2x card face value:

·         2 = 4 reps

·         3 = 6 reps

·         4 = 8 reps

·         5 = 10 reps

·         6 = 12 reps

·         7 = 14 reps

·         8 = 16 reps

·         9 = 18 reps

·         10 = 20 reps

·         Jack = 20 reps

·         Queen = 20 reps

·         King = 20 reps

·         Ace = 22 reps

NOTE: Jack, Queen and King are all valued at 10, Aces are valued at 11

Depending on the value you give the cards, it can be a fairly brutal workout that can take up to an hour if you do the whole deck. Here are the raw numbers:

·         Reps 1x = 380

·         Reps 2x = 760

·         Reps 3x = 1,170

·         Reps 4x = 1,520

Think you can make it through? Good luck.