Example: Each Suit (Heart, Diamonds, Clubs, Spades) are one specific exercise. The number on the card is the number of reps. If it’s a face card (Jack, Queen, King) it counts as 20 reps (can adjust to meet your level; I’ll post two separate examples, one that’s easier and then the one I do). Aces count as 25 reps.
Easier Workout Example:
Hearts = Push-Ups
Rep Scheme: Number of card = That number of reps (a 10 of Hearts is 10 reps). Face Cards (Jack, Queen, King) are 11 reps. Ace of Hearts is 15 Reps.
Follow this same format for the other suits.
Rest: You should try to continue immediately after you complete each card. It becomes difficult when you get multiple cards in the same suit one after another. Take a second to regroup then get back into it.
Diamonds – If you’re a beginner Diamond Push-Ups will be hard especially doing double-sets because of the Hearts cards. Substitute any exercise you see fit that’s challenging for the rep scheme (Squats, Jumping Jacks/Rope, anything).
Clubs: AB Crunches
Spades: Walking Lunges
Rep Scheme: Number cards = that amount of reps, Face cards = 20 reps and Aces = 25 reps
Rest: Don’t. It’s meant to be taxing. Don’t think about that you still have half the deck left, take 1 card at a time, CRUSH THAT, then flip the next card.
Hearts = Push-Ups
Diamonds = Diamond Push-Ups
Clubs = 4-count Flutterkicks
Spades = Sit-Ups or AB Crunches
Total reps for Push-Ups = 278 (Hearts/Diamonds 139 reps each)
Total Reps for ABs (278 Clubs/Spades 139 reps each) Not bad for a days work.
Like I mentioned before, you can adjust the exercises however you want and follow the same or a similar format.
If you liked this workout Like and Share. If you have any questions comment below or talk to me on Twitter @TheAlbumWeb