Deck of Cards Workout

C

cherbst

0
I have a workout that I like a lot. I put together a deck of 100 index cards. Each card has an exercise and a number of reps. I'm pretty out of shape (age 45, 260 pounds), so the number of reps is pretty low. I shuffle the cards, then take the first 30 or so and do them in the order that they come up. I have to do this at home, with very limited space and almost no equipment (I just have dumbbells and therabands -- I'm pretty much stuck at home with twin babies to watch out for). I like the variety, and I like not having to think much during the workout. I have some preference for compound movement exercises, and for exercises that help me with day-to-day activities. Here are the exercises that I've included:

Squats
Squat thrusts
Push ups
Pull ups (can't actually do any yet)
Sit ups
Toe touches (for back extension)
Stair climbs (1 rep = 1 flight)
Jumping jacks
Lie down and stand up
Lie down, roll over, and stand up

If anyone can make any suggestions on improving this approach, I'd appreciate your input. For example, if you have any suggestions on exercises that would be better than the ones I've included, or suggestions for additional exercises, I'd like to hear about them. My goal is to include a limited number of exercises that work a variety of muscle groups, with some focus on legs and abs.

I do a set of stretches before the workout, and I only do this workout twice a week. Other days I mostly do brisk walking (with stroller), jumping rope, etc. I consider the deck-of-cards workout to be partly for strength and partly for cardio. Since I can flip through the cards pretty quickly, it really has a pretty good cardio kick, even on the strength exercises.

Again, I'd appreciate any input. Thanks!!
 
wat the... you can't do that!!

You can't just randomly choose wat exercise you're gonna do one day and another day.

You have to have a plan, not some randomizing card set.
 
Sounds ok, I would just separate them into two decks of compound movements, and isolation movements. Do the compounds first and the isolations last. Are those all the exercises you have? I wouldnt necessarily play the game with the reps/sets, I would try to predetermine that.

Main thing is you're getting active and having some fun.
 
Azn_Drag0n said:
wat the... you can't do that!!

You can't just randomly choose wat exercise you're gonna do one day and another day.

You have to have a plan, not some randomizing card set.
Click to expand...

Yes you can. Why not?


If you have limited equipment, not to mention twins, that is a great start. Since it's only twice a week, make sure the days aren't back to back. I'm not sure how you could break up compounds and isolations here though (in reply to tony).

I would throw in some lunges as well.
 
I use the deck when I can't think of anything to do. But I use a regular deck of playing cards.

Black is squats, red is push ups

I'll vary the exercise as I move through the deck Some jumper squats, some hindu some box etc or military PU, hindu, dive bomber, feet up, staggered etc

If you can get through the whole deck it's 340 total reps. then you can call face cards 15 not ten reps and add the jokers for 20 reps each.

Another useful beginners work out is a pyramid.

Pick 3 exercises, Squat, push up, lunge for example.

Do 1 rep of each, short rest, then 2 of each etc up to 10 then back down to one. You'll have done 100 of each. If you can minimize rests you can keep your heart rate up as well. When you can do this easily start doubling the squats, 2, 4, 6 up to 20 and down. If you can't double the whole pyramid then double the up to 20 then go down 9, 8, 7 etc I call it double up single down.

I started this a few weeks ago and now I can triple up and down on squats and double up and down push ups.

But the important thing is that you're doing something.

keep it up.
 
The regular deck of cards idea is what got me going with this in the first place. I read about it on , and it seemed like a good idea. I just wanted to do a few more than 2 (or even 4) exercises. Also, I know that I'm pretty limited in some exercises (e.g. 0 reps for pull-ups), so I wanted to be able to pick the range of repetitions. I thought about a couple of ways to do it with a regular deck of cards, then it all seemed too complicated, and I wouldn't remember what was what, and it was easier just to put together a deck myself. It took me about half an hour to put the deck together, and I got started the same day. I figure as I get better, I can change the #reps on the lower cards to a new, higher number.

I'll add lunges -- anything worth taking out?

BTW, I think the lie down/stand up and lie down/roll over/stand up are pretty good exercises, but I haven't seen them mentioned on any lists of calisthenics. Are these typical exercises? Do they have better names than what I use? I just do them because they seem like a good compound motion, they involve a fair amount of work (raising a weight), and because it's something I need to do pretty often anway. Also, it would be kind of cool to be able to get up in a "springier" kind of way (not quite like the karate guys, but heading in that direction).
 
The lie down and over moves are fine. You can do an 8 count body builder as well
1 from standing squat down
2 thrust legs out to a push up position
3 Down tp the bottom of the PU
4 up
5 kick legs out wide
6 bring legs in together
7 pull legs in to a squat
8 stand up (you can jump up if you want just make sure you land on soft knees
 
whatever works..

The main thing is finding something to get you going. If a deck works, go for it. I have been known in the past to do some crazy stuff..

During NFL season - Pick a team to win, everytime the opponent scores you have to do indoor treadmill, bike or whatever for 1 min for each point. However, that's hard to do if your drinking beer and eating chicken wings. :D

Play solitaire and for every card left in the deck after losing, you have to do a push up or crunch for it.

Corney, but somehow fun. :eek:
 
AJP said:
I'm not sure how you could break up compounds and isolations here though (in reply to tony).
Click to expand...

One deck of cards is compounds, another deck is isolations. Do the compound deck first, than finish with the isolations. C'mon AJ :p
 
tonymcclellan said:
One deck of cards is compounds, another deck is isolations. Do the compound deck first, than finish with the isolations. C'mon AJ :p
Click to expand...

wellll, la di da, I didn't mean like that...;)

Just that there aren't many body weight isolation exercises. If it were free weights, then yeah
 
The whole point of BW exercises is not isolation but emphasis. BW is more for functional fitness than muscle sculpting as isolation is. You can emphasize chest or shoulder etc but you are still engaging your entire body in 3 dimensions. That's why pull ups are harder than lat pull downs on a machine.
 
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