Tony Bondioli
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Be strong in spirit & equal to our Fathers of old.
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« on: April 08, 2009, 08:10:02 PM » |
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Here's a "deck of cards" workout I recently developed. Being a full-time nursing student, husband of one, and father of four sometimes makes finding time to exercise difficult. This is a great way to get a productive workout accomplished in a very short space of time. You can do it practically anywhere, and the only equipment you really need is a standard deck of 52 playing cards and something on which to do chin-ups (and if you don't have a chin-up bar handy, don't worry... just substitute something else). I'm also a big fan of the Powerwheel, and like to use it whenever feasible. Here's how it works: Shuffle the deck and place it face down. Draw one card at a time off the top, and perform the movement as indicated below. Set the card aside and draw the next card. Keep going until you can't anymore, or all the cards have been drawn. If you can go through an entire deck without stopping, you're a stud. Red Number: Pushups (any type) X the number shown Black Number: Squats or Lunges X the number shown Red Face Card: 10 Situps or 5 Powerwheel Rollouts Black Face Card: Neck Bridging (about 30 seconds) Ace: Chin-ups (5+) One full deck equals... 108 pushups 108 squats or lunges 60 situps or 30 Powerwheel Rollouts 3 minutes of bridging 20+ chin-ups Takes about 10 minutes [correction: This was a typo... it takes about 20 minutes, as noted in post below], depending on how much you need to rest, and let me tell ya... you'll be huffing and puffing before it's all over. Of course, this is only one of practically countless ways to structure a "deck of cards" workout. Feel free to change the numbers or incorporate your own favorite exercises. I'm a big fan of burpees, mountain climbers, tablemakers, jumping rope... you name it. Please feel free to post your own variations of the "deck of cards" workout in this thread!  |
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« Last Edit: April 20, 2009, 04:29:43 PM by Tony Bondioli »
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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Digby
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« Reply #1 on: April 09, 2009, 12:26:25 AM » |
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Tony,
I enjoyed reading about your workout.
I had never heard of Tablemakers.
As it happens, did one of these last night. It went like this:
Hearts: Renegade rows
Diamonds: Body rows
Clubs: Raised feet pike pushups between blocks
Spades: Dumbbell clean and press
Face cards=10 reps
Ace= 1 rep
I, on the other hand, often do this type of workout when I can't face cranking up the pace too much. The aim is simply to get through the pack. You end up with loads of work done.
When I'm feeling more energetic, I sometimes do a military style session where I record instructions fairly randomly, play back and go full out as if being shouted at by the PT instructor. Burpees, push-ups, lie down-stand up, duck walk, pullups, squats, box jumps, sit ups etc. This was inspired by the Royal Marines and Foreign Legion basic training videos I found on Youtube.
Right now I'm working towards the L-sit, so If anyone has mastered it, tips would be appreciated..
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Tony Bondioli
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Be strong in spirit & equal to our Fathers of old.
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« Reply #2 on: April 09, 2009, 02:39:21 AM » |
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Hi Digby,
Thanks for sharing your deck of cards workout... looks like a good one! I agree that it can be effectively tailored for either a quick or a longer workout, depending on what you need and what you're in the mood for.
Here's what a tablemaker looks like. (No, that's not me in the picture.)
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« Last Edit: April 09, 2009, 02:43:18 AM by Tony Bondioli »
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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tuscoyote
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There is no death, only a change of worlds.....
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« Reply #3 on: April 09, 2009, 08:32:32 AM » |
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Hello All
New here but love the site and all the info.
I'm also a big fan of the Deck o' Cards workout.
Just pick any 4 excercises (usually opposing, push-pull, up-down etc.) assign them a suit shuffle the deck and go.
Ace=14 reps on down to the 2.
105 reps per exercise.
Its a killer workout.
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-- There is no death, only a change of worlds....
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Tony Bondioli
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Be strong in spirit & equal to our Fathers of old.
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« Reply #4 on: April 09, 2009, 10:23:52 AM » |
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Hi Tuscoyote... welcome to 'the tribe.' |
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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tuscoyote
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There is no death, only a change of worlds.....
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« Reply #5 on: April 09, 2009, 11:04:37 AM » |
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Thanks Tony  |
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-- There is no death, only a change of worlds....
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Lone_woLf
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« Reply #6 on: April 10, 2009, 10:07:11 PM » |
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I had a similar strategy for "keeping things interesting". I walked around the gym where I had a membership and made a list of the forms of cardiovascular exercise available, then I numbered the items and then bought a die with that equaled the number on the list--or I would tweak it somehow, or just have the higher numbers be re-rolls.
Every day that I exercised, I would roll the die to see what I would be doing 30 minutes of that day. It kept me exercising for 6 weeks!
But then I lost interest, I think it was a combination of rolling pedal machines (which I really came to hate doing), coming in every day (doctor's orders) I realized just how dirty and ghetto my gym really was (like when one of the members informed me that bums hop the fence and bathe in the pool; "don't worry," he said "they put in enough chemicals in this pool to kill anything"), and I found a better non-gym exercise routine, and now I have a job that has me doing plenty of walking and lifting.
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Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we’re liberated from our own fear, our presence automatically liberates others.
--Marianne Williamson
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Tony Bondioli
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Be strong in spirit & equal to our Fathers of old.
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« Reply #7 on: April 11, 2009, 08:09:36 PM » |
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I found a better non-gym exercise routine, and now I have a job that has me doing plenty of walking and lifting. Glad to hear you've continued finding ways to stay active, Lone Wolf. If you ever find boredome setting in again, give the deck o' cards a try! |
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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Tony Bondioli
Tribal Moderator
Warrior
Karma: +16/-1
Offline
Posts: 461
Be strong in spirit & equal to our Fathers of old.
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« Reply #8 on: April 20, 2009, 04:28:19 PM » |
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Just spotted my typo above... This workout takes me about 20 minutes, not 10! And yes, it does get the lungs pumping!
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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BigKhanz
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« Reply #9 on: May 20, 2009, 04:58:44 PM » |
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We used to do a variation of this one when I was in the military. Good times.
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Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...
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SallyisRad
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« Reply #10 on: June 08, 2009, 01:32:38 PM » |
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That is so cool! I have never heard of that!
Oh now I'm excited to work out today
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BigKhanz
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100% Barbarian (in the Alaskan White Mountains)
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« Reply #11 on: June 12, 2009, 11:20:14 AM » |
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So Sally, did you try out the deck of cards?
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Guys like me aren't born this way, actually we're not born at all. We're hatched from vulture eggs left in the sun, then raised by Wolves...
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cavemanDE
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Captin Caveman
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« Reply #12 on: July 15, 2009, 12:12:07 PM » |
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Hi all I am new here and figured i jump right in. the Deck of cards modified this AM got me pumped up. I did Superman / Banana for the red cards and curled some DB's for the black and tossed in some lunges for the face cards. the best thing about the workout is that you can do it every day and just pick different body parts. Smoked and happy.  I have just started and am getting my feet wet with phase 1. How about coffee? That's a fruit right?
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Tony Bondioli
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Be strong in spirit & equal to our Fathers of old.
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« Reply #13 on: July 16, 2009, 04:04:27 AM » |
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Hi, cavemanDE... welcome aboard! Good luck with phase one, and nice job with the DOC workout... sounds like you're off to a good start.
As far as coffee goes, I think you'll find a fair number of people who are into "all of this," who still indulge in a cup or two on a fairly regular basis.
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RN, B.Sc. Health Promotion and Wellness. Public Health Nurse serving a Great Lakes Native American tribe. Husband and father. Lousy at cards, but with a fair singing voice. Good to have around when the excrement hits the rotating cooling apparatus.
"I worshipped dead men for their strength, forgetting I was strong." (Vita Sackville-West)
“I'm not a prophet or a stone aged man, just a mortal with the potential of a superman. I'm living on.” (David Bowie)
"Man fears the beast within the wolf, because he does not understand the beast within himself." (Turtle Island Alphabet)
"Seek not only to follow in the footsteps of the men of old; seek the things they sought." (Basho)
"[Primal man] is of the soil... he fits into the landscape, for the hand that fashioned the continent also fashioned the man for his surroundings." (paraphrasing Luther Standing Bear)
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tgfirefighter
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« Reply #14 on: August 05, 2009, 09:37:48 AM » |
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I've done the deck of cards workouts before and I really like to do pushups with it.
Hearts are regular pushups.
Clubs are fist pushups.
Spades are wide pushups.
Diamonds are diamond pushups.
Jokers are 15 of whatever pushup you wish to perform.
Now using Aces as 14 and so on...and using the two jokers you get a chest and tricep destroying 450 reps in. I usually do this for time and that really kicks your butt.
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Those who drink beer, sleep well.
Those who sleep well cannot sin.
Those who cannot sin go to heaven. Amen
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Amanda357mag
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« Reply #15 on: November 29, 2009, 10:37:45 PM » |
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My version--
Red # cards- squats
Black # cards- pushups
Aces- 12 Situps
Kings- 12 Star crunches (lay on back with legs up, extend arms over head and then touch toes)
Queens- 12 toe ups (lay on back with hands under butt. bring knees in and then point toes/legs up, bend knees again, and then point toes straight without touching floor)
Jacks- 12 bicycles
Jokers- Torso Twists (lift feet off ground and lean back without back touching floor. using both hands, touch floor on your right side, then left, continue for 30 seconds)
enjoy
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Matt Emery - Author and Caveman
