Deck of Cards



By Ross Enamait - Published in 2004




Are you interested in a conditioning protocol that is guaranteed to provide variety and intensity?


Look no further than a standard deck of cards. One sample could include
pushups and burpees. Perform one set of burpees for every red card
(Hearts and Diamonds) and one set of pushups for every black card
(Spades and Clubs).


To perform the workout, you will start with a fully shuffled
deck of cards (52 cards). All face cards (Jack, Queen, and King) have a
value of 10. Aces will have a value of 11. Number cards will be face
value (ex. 7 of spades = 7 pushups). Jokers are optional, and can be
set to any value. For example, a joker could involve 20 reps (of
burpees or pushups) or perhaps 50 reps of a different exercise (ex. 50
squats).

Work through the entire deck. Each card requires a set of pushups or
burpees, depending on the color. Your goal is to work through the
entire deck as fast as possible. If burpees are too difficult, switch
over to a squat thrust without the jump.

Each shuffle of the deck will provide a new workout. You can perform
several exercises with this protocol (ex. pushups, squats, burpees,
pull-ups, etc.).

Mix it up and have fun with it.





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About the Author - Ross Enamait is an innovative athlete and
trainer, whose training style is among the most intense that you will
find. Ross is committed to excellence and advancements in high
performance conditioning and functional strength development. He has a
sincere interest in helping today's athlete in their quest for
greatness.

Ross has authored several training manuals, and is available for private training in the New England area. You may contact him directly at





ross@rosstraining.com
http://www.rosstraining.com/articles/deckofcards.html