Today’s workout is a twist on our ever-popular deck of cards workout and is called the Deck of Cards Pyramid.

Lay your deck of cards out like this:

“Hide” your jokers in two of the piles – preferably one red and one black.

Work along the pack from left to right performing press ups for the black cards and squats for the red cards. Once you have completed the four top cards, turn them over and start again. Try to work through the pack as fast as you can. You see that while one repetition range is decreasing the other repetition range is increasing…

 

Picture cards = 12 repetitions, aces = 1 repetition
For all other cards simply perform the number of repetitions indicated e.g. 7 spades = 7 press ups, 9 hearts = 9 squats

For jokers, perform 300 jump rope turns (in other words, skip 300 times). Substitute another joker exercise is you like e.g. 50 jumping jacks, 20 burpees – whatever you choose it should be challenging.

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For todays workout you need a deck of playing cards, a stopwatch, a jump rope and an exercise mat…

 

 

 

 

 

 

 

 

 

Shuffle the cards, including the jokers, and place them face down. Work your way through the deck one card at a time.

Red cards = squats
Black cards = press ups
Jokers = 500 rope turns wth the jump rope

Face value 1-10 = 1-10 reps e.g. 6 of hearts = 6 squats
Picture cards = 12 reps e.g. king of spades = 12 push ups

The aim of the “game” is to get through the pack as fast as possible. If you need to break your sets up with small rests then go ahead but remember the clock is ticking. Finish all the reps for one card before turning over the next. If you are unlucky and get a run of high cards…bad luck! Remember that each time a high card comes along, that’s one less high rep set you have to do.

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