Table of Contents:
GOOD WORKOUTS FULL DECK OF CARDS WORKOUT CORE WORKOUT STRENGTH AND TONING AT HOME
Video taken from the channel: GOOD WORKOUTS
House of Cards Workout | EP.1 | Full Body Workout
Video taken from the channel: Redcon1
WORLDS HARDEST CONDITIONING WORKOUT | Virtual Deck Of Cards Training
Video taken from the channel: Pierre’s Elite Performance
30 MIN DECK OF CARDS WORKOUT | FULL BODY | NO Equipment Needed | AMBeauty
Video taken from the channel: AMBeauty
Deck of Cards Workout (50 Minutes)
Video taken from the channel: Nicole Pearce
Challenge #4: Deck Of Cards Workout
Video taken from the channel: Mind Body Mike
The Ultimate 20 Min At-Home Workout To Build Muscle (No Equipment + Free Program!)
Video taken from the channel: Jeff Nippard
How to Create a Full-Body Deck of Cards Workout 1. Select Your Workout Focus. If you want to do a cardio-based full-body routine, you need to choose exercises designed 2. Select Just Four Exercises. Choose four exercises aligned with your workout focus. Need more exercise ideas? 3. Assign.
Here are some examples of the deck of card workouts you could try at home. Remember that for each numbered card you pick up you use that number to decide how many reps you do, Jacks (11), Queens (12) King (13): 10 Deck of cards workout Example 1 – Easy: Spades: March in Places, Diamonds: Squats, Hearts: Triceps Dips, Clubs: Standing Crunches.In terms of incorporating deck of cards workouts into your routine, Forzaglia says it’s most effective as a burnout round or finisher at the end of your workout. But because it’s so versatile, you can use a deck-of-cards workout as your leg day, chest day, etc.If you have never heard of the Deck of Cards Workout, you are in for a treat.
It’s by far one of my favorite ways to get in a full-body workout when I’m bored with my current routine. All you need is a deck of cards and the will to push through. However, you may also want an exercise mat for the floor exercises.Full Body Deck of Cards Workout Turn your workout into a game with this full body deck of cards workout that combines strength training moves with bursts of cardio.
Minimal space and no equipment needed!Aces are 1 and face cards are all 10 reps. The exercises are determined by the suits. Hearts are crunches, clubs are body weight squats, spades are jumping jacks, and diamonds are push ups.
So if you pull a 2 of diamonds, a king of spades, and a 7 of hearts, you’d do 2 push ups, 10 jumping jacks, and 7 crunches.Start with a standard deck of cards that includes two Jokers (see note below for modifications). Shuffle the cards and put them facedown in your workout space. I encourage you to have a yoga mat nearby because some of the moves involve getting down on the ground.
Shuffle your deck of cards and pull four cards off the top of the deck. You will be performing the four exercises corresponding to the suit of the card back to back with no rest. In between each four card set, you will rest one minute and then immediately pull another four cards from the deck.The deck of cards workout is simple. Each suit is assigned to an exercise—e.g., diamonds equal Push-Ups.
Bodyweight moves are preferred because you move quickly between exercises. Draw a card.Cut the deck like you’re shuffling cards, then pick which pile looks bigger and get to work. Using the Gotch Method Wake up, run your morning routine, and draw ten cards.
Exercising in the morning helps wake your brain up.3 — Don’t do the entire deck at once: Try doing 20 cards for a week, then 25 the next week, and then 30 the week after that. Or do 26 cards in the morning, and try to do the other 26 at night.Wondering how to make working out fun? Use a deck of cards! This fun full body workout, designed by a certified group fitness instructor, is guaranteed to make you sweat!
Includes 3 intensity levels.This is part of The Lifehacker Workout, a 3-4 day exercise program for normal people. This fun and random workout adds variety to the core Monday and Friday movements, and it’s especially handy.To design your own version of the workout, select five movements that correspond to each of the four suits (Clubs, Diamonds, Hearts, Spades) plus Jokers in a standard 52-card deck of playing cards. Jokers are typically a longer movement or higher-rep movement.
The Air Squat The Box Jump The Burpee The Push-Up The Sit-Up.Shuffle the deck of cards. Assign a body weight exercise to each suit. For example, hearts could be sit-ups, spades could be push-ups, and so on.
Draw a card off the deck, and flip it over.
List of related literature:
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| from Complete Conditioning for Basketball |
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| from Genie in Your Genes |
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| from Mastering Yourself: How to Align Your Life With Your True Calling & Reach Your Full Potential |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening |
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| from The All-Day Energy Diet: Double Your Energy in 7 Days |
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| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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| from Your Hands Can Heal You: Pranic Healing Energy Remedies to Boost Vitality and Speed Recovery from Common Health Problems |
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| from Practical Mental Magic |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
103 comments
First 8 cards aces..Me waiting…
Wife: Hey honey I shuffled 2 decks yesterday playing solitaire. Do you want to do something with the cards?
Me going for a walk…
I am 80 kg new tobody building having enough shape but no cuts.
Can you share diet plan for bodybuilding competition.
Wow just completed the seeson. I AM DEAD but i have such a sense of accomplishment right now. Thank you! im excited for the next one!!
Dammn when you sit your posture is weak…during this pandemic you should work on your posture
Thank you, Jeff! This is just what I needed. Just finished my first round of 20 cards. Of course, I forgot the Aces were rests, treated them like 20s, and pulled three of them… Fun overall, and way more challenging than I expected.
I wonder why I see Ads like ‘Get Real News’, so it’s the time for blame game rather than work together to overcome the pandemic?
This was crazyyyy. I got soo tired, but I feel much better after finishing a good workout.
I also really like the concept of the cards. That was soo cool
If you dont have a deck of cards here’s a site: https://deck.of.cards/
Is there an app for that deck of Cards Workout? I do DOC all of the time in my camps but i have draw on a board.
to all the people that don’t have any cards at home:
https://www.random.org/playing-cards/?cards=1&decks=1&spades=on&hearts=on&diamonds=on&clubs=on&aces=on&twos=on&threes=on&fours=on&fives=on&sixes=on&sevens=on&eights=on&nines=on&tens=on&jacks=on&queens=on&kings=on&remaining=on
Has anyone ever told you that you sound exactly like Ben Shapiro?
Love this method of working out! You can mix it up for any level of fitness while keeping it simple.
Ray Lewis Version:
Jack, Queen, King: 10
Ace: 25
Joker: 50
Do a whole deck for pushups, reshuffle and do the same for situps
Lets be great ����
Fun idea and variation! Nice way to get that heart rate up! Love the content you put out.
Jeff no doorway pullup bar, no trees, no bands what should I do?
That looks fun! Looking forward to trying it (and hope to get those bands!) ��
I completed the challenge in 18:22. Did one exercise for each suite (pushups, sit-ups, body squats, obliques)
Hey Shea! I’ve been on your YouTube and Instagram pages a lot just always trying to follow your workouts to get better everyday. Your videos and advice are what I need during this time to keep me in shape! You’re an inspiration and your live workouts just show how dedicated you are. Can’t wait to complete more of these fire workouts—this video is legendary!!
I’ll definitely be doing a variation of this now that we are basically on lockdown.
I have a question. I’m 18 years old. 6’6 190 pounds. I’m tryna lose fat but I have trouble doing this without losing muscle mass. Any help. Been lifting for a year.
There is an app for this and if you want a real challenge, make one of the suits burpees. That shit had me SWEATING!
no hate but have you seen this cos it got me thinking https://www.youtube.com/watch?v=I_olmyaw29Y&list=PLRS2DE4P39EdCAYKkWqPfd9b6ZeNodzz2&index=50
LOL I’m not kidding guys, my first 4 cards were 4 aces. Shit got crazy from there..
I like the concept of this workout but halfway in, doing the same four exercises was tedious.
ray Lewis used to do this when he was really young he still does it to this day
Hey guys!! I wanted to make this video for anyone feeling bored with their at home workouts. You can grab my new C.A.R.D Training Program for free here: http://jeffnippard.com/cards You don’t need any equipment to run the workouts all you need is a deck of cards! Enjoy!
The trick I use with hema (like sword fighting and shit), modern martial arts, guitar and composing applied to strength training? I love you man, exactly what I need in my life:D
Dude, awesome…I started using a deck of cards about 10 years ago to do short random workouts when I was stuck at a desk job. Even got co-workers joining in �� the randomnesses adds a bit of fun. Of course, you have a much more full, thought out system and I can’t wait to use it!
Jeff,
I ran thru the program today. It was a great workout.
I had to improvise with some of the exercises due to the lack of equipment, but made it through all 20 sets.
One question: what do you if your stack has more cards for a particular suit than there are exercises? I just went back and did the first one or two exercises for that suit.
Also, I only had one ace and it came up in final few cards. Do you advise making sure there are a few aces in the pile or just go with the cards dealt?
I like it. Very clever to use cards to determine the next exercise!
Currently working on losing weight and I’m approaching my goal weight and now I’m getting more concerned with body fat %. I’ve tried 40% protein lately and I just can’t ever seem to get it without mainlining protein powder. Is a “recomp” possible at 35/35/30 or would I be better going 35 fat and 30 carbs?
You were sore for 2-3 days from just doing a few reps of curls with the milk jugs? Does that mean that your muscles are very sensitive to stimuli?
So I have a serious question, I do a push,pull,leg split with the one day rest and I wanted to make sure I was making my max potential gains so I need to ask if doing 1 hour n 30min on each day too much because that’s what I currently been doin?
Girls don’t like skinny boys! Get muscles like me. I got 3kg of lean muscle in one month. The secret is website called *Next Level Diet*, because I followed their 30 days meal plan. IM FU**ING STRONG NOW!!!
Excelente entrenamiento. Great work!!! Un saludo desde Ecuador!!!
Whoa!Is worthy waiting for your workout!Amazing,very thank you
You can download an app on Android called “Random Card” and it’s just that a random card generator. I actually do it a little differently. In the winter here in Canada, my group uses an indoor soccer pitch at lunchtimes and we generally do it thus
Hearts Sit ups
Diamonds Push ups
Clubs Burpees
Spades Squats
Face cards Sprints (J = 6, Q = Full pitch, K = 10) the sprints being in between the penalty box on the one side of the ground.
Jokers are 30 sec rest periods at user discretion.
Normally takes around 22-25 mins but an amazing work out.
I like how no one is talking about the photoshop in the thumbnail��
made it to 16 cards then collapsed.. Not sure if it’s that effective or i’m that unfit…
Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough
I have a question regarding being able to build muscle without using heavy weights, so I always assumed that the only way to get muscle / look ‘toned’ was to lift heavy and what not. But, I started to think about gymnasts and dancers. Now I’m not sure if they cross conditions through lifting of some sortbut most gymnasts / dancers are rather muscular and unless they lift weights in their free time then they are solely doing body weight exercises. Obviously if your goal is to get huge gymnastics probably wouldn’t be the best option lol, but I feel like that’s more evidence that you can gain pretty significant muscle mass through body weight exercise (over a long period of time). Anyone have thoughts on this?
so, I started doing this a few times a week.. to keep pushing all week, when I am only at the gym only 2 days a week.. awesome
Decided to actually watch one of this dudes vids. Skipped to 3:45 and saw the front lunges. Front lunges puts unnecessary pressure on your knee caps which is why reverse lunges are better. I didn’t think of this, just repeating what the GOAT Jeff Cavaliere AthleanX said. With 10.2 million youtube subscribers, AthleanX is the ��
Question, hope someone respond. How do you get the best results if you wanna get lean/shredded. If you have a 23% fat. Does this means you have to do light weights with more sets or like heavier weights en shorter sets?
Great, long workout!!! Thank You very much. Pity there is no music:-(
The moment your card package has finally arrived and you do the workout without drawing a single ace ����
Random online deck of cards:
https://www.random.org/playing-cards/?cards=20&decks=1&spades=on&hearts=on&diamonds=on&clubs=on&aces=on&twos=on&threes=on&fours=on&fives=on&sixes=on&sevens=on&eights=on&nines=on&tens=on&jacks=on&queens=on&kings=on&remaining=on
Anyone having trouble finding the workout: https://static1.squarespace.com/static/52c5a04de4b0dfd4db4a375a/t/5e9bd99e0feebf4d483d6c7b/1587272107662/Jeff+Nippard+-+Card+Workout+-+Final.pdf
I done this with my mother and she really liked the workout and says that she will put a deck of cards in her gym bag ����
do you repeat the exercises once you have done all 4 in the category?
Посетите веб-сайт под названием NextLevelDiet и получите полное руководство по вашей трансформации. Я получил индивидуальный план питания на 28 дней, который содержит только ту пищу, которую я выбрал. Они предоставили мне полный план диеты в течение 30 дней с включенным планом тренировок, и я, наконец, начал видеть результаты.
Hey Jeff, really appreciate that you do a video on working out at home in these times.
In your newest video you show yourself doing a home workout with barbells.
I have a similar setup at home and it would be awesome if you could do a video/guide on your training routine at home with only barbells and dumbbells. (Or whatever you use, if possible without a cable machine)
Thank you so much for your videos!
Usually when playing cards no one let’s me shuffle because everyone ends up with the same hand as last time. Hopefully one does not need to be a good card shuffler��
How do i donwload it? Like there’s no download button in the website
Finally got around to doing this and it was awesome. I had a plan for to bow out after the first half but was doing fine so carried on. Definitely liked it more than the last deck of cards workout but did have to drop the weight for some of the crunches. will hopefully revisit and try to complete the crunches with the weight.
our drill sergeants had us do this for morning pt in basic training a great exercise
Lol learned about the card workout while on vacation (if you know you know) never done them like this before, will be starting 2morrow
The idea of using playing cards to determine your reps was stupid, but the workout tips were useful.
What a fun way to get a killer conditioning session in the books….let’s gooooo
dammm what a workout!:) love how the video is edited as well respect:)
In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.
Hey ya’ll! check out my home workout I just posted, you’ll love it! stay safe and stay blessed. https://youtu.be/zn0WUik4u3A
He doesn’t need steroids because he takes a scientific approach. Yeah right boy.
Hey Jeff! I just wanted to say that this worked really kicked my ass. I’ve been studying for my finals so much that working out took a back seat this past week and so I gave this workout a try using only 20 and 10 pound dumbells and it was better than a few of my workouts when the gym was open! Anyways THANK YOU for making this program, I will definitely be using it again until the gyms re open!
Recovering from a broken ankle is horrible I’m losing my shape so badly
heyy i’m a (female) former athlete (havent played in like a year) and miss my during-season body bc it’s like GONE-gone. i’ve lost a lot of muscle mass in my legs and gained fat around the stomach. i’m trying to gain weight but lose it on my stomach. any tips, anyone?
Jeff what do you think of Mk677 can you do a video about “natty” drugs which don’t have steroid or sarms like side effects.
“You don’t need to take sips between curls.” Bro Jeff appears: “Yes, you do.”… Yes, we do, guys. Bro Jeff approves it!
Can you do this daily or every other day as your main workout and be effective?
My mans out here unlocking the secret to winning the crossfit games…
Can you do a video on how long it will take to gain back the muscle we all lost during this
Awesome video man. Glad I stumbled upon you and your channel. Definitely subbing.
I haven’t even tried this yet and I feel my legs collapsing already. Super intense. I can’t wait to try it. I think I’ll be doing this is two stages.
WOW so creative! What a fun way to workout at home. Thanks Jeff =) Now I just need to find my deck of cards…
0:52 You KNOW Jeff was part of the “I learned magic to impress girls back in grade school” club. Been there my dude. Good times.
Hey jefff how are you doing?, i will directely come to the point. I am a 20 year old person i can sleep 4 hour and 4 hour after couple of hour gap because i am a student and have a job, and i also used to workout and wana start again after 1 year please give me an advice or make a video as there are a lot of us who work alot and have no enough sleep, i used to feel good but now my life is work and college, i feel stuck so please make a video for us,,,,i would really be blessed to get help from you…..please jefff….thank you
Regards
Your ex follower ��
Bruh you need to stop trolling with the backpack and cans I can’t deal with you lmao
Instructions unclear found my self in las vegas playing poker with a smoking monkey….
Genius. Fucking genius, Jeff. Out of the box thinking is such a joy in life.
Cant tell if this entire video is a sarcastic joke after that one spoof vid….
So I have been doing this for 2 days now. Do leg up crunches get abs if not what ab exercise can I substitute to actually get abs?
Was that backyard tree referrence a shoutout to Omar Surfclam?
Thanks for this! I started it this week, but alternated the whole deck pushups/sit-ups, drew 3 cards for a set and did it 3 times a day. I don’t have equipment to do anything but calisthenics, so this is really good!
Just finished this up and what a workout! One thing I did was if I drew a 10 spades o could only do 9 reps of the exercise I chose at the start (push ups), I finished it up with another 11 reps of an easier exercise (11, 10lbs shoulder presses) and it allowed me to hit the reps and challenge myself without flat out quitting.
this workout is seriously demanding, i forgot to start with 20 card, so i reached 40 until i was exhausted, granted the quarantine stop has decreased my athleticism but anyways the workout is really hard, thank jeff, you’re great
Oh hey, my drum line instructor made us do this! He was ex military, and it was a great experience. Greatest man I’ve ever met. It was a little bit different, we didn’t add +10 reps, so a 2 was a 2. Face cards were 15, and aces were 20. Since we were a group, the “rest” was waiting for others to finish so we could move on. Really good stuffs!
Spades: Pushups
Hearts: Jumping jacks
Clubs: Burpees
Diamonds: Sit-ups
Just completed it in 13:03! Did a different exercise for each suite (sit-ups, push-ups, squats and lunges). However, I only did 10 for all face cards but man it was a good workout!!
Hey Jeff, is it possible/a good idea to modify the full body 5 day a week workout to a dumbbell based routine? Basically doing all the same workouts but subbing in dumbbells for the barbell/machine exercises?
It jst made my day.. Work it out at 5 am in morning.. It jst drenched by body.. I am getting better all because of you.. Thank you broo..
It’s awesome.. To good..
Oke respect that you completed it without cheating! It was a heavy training, but good to get the sweat on and it helps that you kept pushing yourself and me! Love the deck game!
Hey, I’m following this diet of having Food in 2hrs and fast for 22hrs. The only food I’ve been having is chicken (approximately 900g in 3days) and I’ve reduced around 6 kgs in the past 2 weeks with no exercise. I’m wondering if I’m doing anything wrong, if I am can you please correct me?
my bicep blows up when I got the Queen of spades, 10 of diamonds, and Jack of spades
Thank You Shea for videos! I’m trying to follow your rhythm and it’s really challenging! I’m handball player and also conditional trainer so I’m using your amazing ideas and advice in my training! I can tell you that I feel more explosive and faster! You’re really great coach and motivator!
Greetings from Croatia!
This one was amazing that creativity I appreciate that you do for us
CommentI have always linked word ‘diet’ with starvation, until I discoverd website NextLevelDiet. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!
Killer conditioning workout! Never will look out at deck of cards the same but definitely challenging my team to push themselves through this! Always solid coach shea ����
Deck of Cards was madness! Took a lot of mental focus but great challenge! Glad I did it �������� thanks coach shea!
OMG!You are crazy man!Keep doing what you do,because you are the best.I see big results of your training just for 3 weeks.Now i can’t wait to try this training.
Hey Shea! Excited to try this out! Ive been a big fan and followed all your workouts since quarantine started. I feel so much more explosive in such a short period of time and Im excited to see my improvement with consistent training. I use the speed bands for a lot of my workouts, they are really effective. My ball hockey Nationals (Canada) were cancelled this year but I’m excited to see how training like this for the year will help my game. Lets gooooo
Wow. That was amazing. I thought I was going to die if I did anymore of the lunges, but I persisted.
I love the creative twist to the card workout! I have done card workout variations b4. Thanks for sharing
Love this workouts I did it and after a few months of doing it everyday, the result was great! I love it! And your form was great, just letting you know!:))
Basically the house of cards video Greg Plitt has up on his website that’s been there for years now.