Workouts With Zero Equipment
TOM ROWLAND PODCAST
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“It is one of my all time favorite workouts.”
Podcast Synopsis
I know we have talked about the Deck of Cards a lot on this podcast, but I want to give you some variations of the Deck of Cards that you can do. No matter how many times I talk about it I continue to get questions about it, so lets go over it one more time. In an average deck of cards you have for suits (hearts, spades, diamonds, and clubs). Face cards in this deck equal 10 and aces equal 11 or 1 if you need to scale it back. So from this point I will assign an exercise to each suit (for example burpees|spades, pushups|clubs, sit-ups|hearts, and squats|diamonds. So if you turn over a 3 of spades, that is 3 burpees, but a Queen of clubs would be 10 pushups.
If you are outside you can take advantage of Joker cards or blank cards, designate them to be a running exercise or pull-ups. But often I will do this in a small space (like a hotel room) where I will have to just disregard the Jokers. So now that the Deck of Cards layout is established, let's go over some variations that I really like to mix up the Deck of Cards workout:
Spades: Burpees, Clubs: Pushups, Hearts: Sit-ups, and Diamonds: Squats
Black Cards: Burpees, Red Cards: Pushups
Scale It Down: Face cards = 5, Cut the Deck in Half
Spades: Sit-ups, Clubs: Flutter Kicks, Hearts: V-ups, and Diamonds: Supermans
Spades: Toes to Bar, Clubs: Knees To Elbow, Hearts: Sit-ups, and Diamonds: V-ups
Spades: Single Arm Snatches, Clubs: Single Arm Swings, Hearts: Goblet Squats, and Diamonds: Weighted Lunges
The Deck of Cards workout has been my number 1 go-to for traveling workouts. It is phenomenal because it requires no equipment and little thought. It is something that I can squeeze in no matter how busy I am and there is no excuse for me not getting a workout. If you have some variations to this workout, send me some of the exercises that you are doing (podcast@saltwaterexperience.com) and I will try your workouts.
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See you next week - no excuses,
-Tom Rowland