Having a routine is important for maintaining your healthy lifestyle, but on the other hand, if you do not switch up your physical fitness routines your strength may be maintained, but you will eventually plateau and stop seeing the results that you once had. It is important to "confuse" your muscles and I have recently heard about a new way to keep your activities random and it involves a deck of playing cards.
There are many variations of this work-out, but they all share similar attributes. (If you are aware of another version please post in the comments.)
This work-out "game" has two very simple rules:
- Card values determine the amount of each exercise.
- Suits determine the type of exercise.
Here is an example:
2 - 4 reps
3 - 6 reps
4 - 8 reps
5 - 10 reps
7 - 14 reps
8 - 16 reps
9 - 18 reps
10 - 20 reps
J - 20 reps
Q - 20 reps
K - 20 reps
A - 25 reps
Hearts - Push-ups
Diamonds - Sit-ups
Clubs - Four-count Leg Lifts
Spades - Squats
With this program and the hand dealt above, your routine would be as follows:
- 10 push-ups
- 12 sit-ups
- 14 four-count leg lifts
- 16 squats
- 18 sit-ups
These values and exercises can be changed throughout the week to provide even more variety to your workout. Another variation may be to make each color target a specific area such as upper body, lower body, or core. The number of "hands" that will be played during your work-out can be determined by the amount of time you set aside; however, I would suggest a minimum of two hands, three or four days each week if this is your only work-out program.
Here are a list of suggested exercises based on target areas:
Upper Body Exercises:
- Push-ups
- Diamond Push-ups
- Wide Arm Push-ups
- Pull-ups
- Shoulder Circles
- Weighted Punching
- Bicep Curls
- Tricep Extensions
- Tricep Dips
Core Exercises:
- Crunches
- Cross-knee crunches
- Sit-ups
- V-ups
- Mountain Climber
- Jack-Knife
- Seated Twists
- Scissor Kicks
- Four-count Leg Lifts
- Flutter Kicks
Lower Body Exercises:
- Calve Raise
- Forward Lunges
- Lateral Lunges
- Squats
- Leg Raises
Keep in mind that working about should be fun! Remember there is a big difference between pain and injury... you should push through the pain, but if you are injured you should seek professional help from a physical therapist, doctor, masseuse, or chiropractor!
