The Card Deck Workout

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I am not someone who regularly follows the Biggest Loser but if I happen to be channel surfing and it is on, I usually stop to watch.  This Monday’s episode caught my attention as these poor contestants were locked inside a junk room for 4 1/2 hours each day for a week.  The room was filled with televisions, video games and piles and piles of sweets and junk food, all contributors of childhood obesity.  A fat man’s dream unless you are on a weight-loss show, then it becomes your worst nightmare.  I felt so horrible for these contestant.  I know I would be nibbling my way through the Oreos, ice cream, and brownies after 15 minutes.  Well, they did it, fought temptation and avoided every bit of junk food.

Just when you think they beat the “Cut the Junk Challenge”, trainer Bob was dissatisfied they’ve been lying around for the past 4 1/2 hours burning zero calories.  How easy would it have been for them to coordinate some type of workout?  Bob decided to do their last chance workout right there in that junk room, with the same space & items they had available to them for the past 4 1/2 hours.  The workout he came up with, The Card Deck Workout.

The Card Deck Workout

What you need:

  • Full deck of cards
  • Space to move
  • Item to lift, if needed – chair, book, ottoman, weight etc.

How it works:
Each suit represents a particular workout and each number represents the number of repetitions that workout is performed.

playing cards

Numbered cards = the number listed
Face cards = 10
Ace cards = 11

Assign a workout to each suit.

Spades = Air-Squats
Hearts = Push-ups
Clubs = Burpees
Diamonds = Chair raises (lifting a chair over your head)

*Change up the exercises. Other ideas include –  jogging in place, jumping jacks, tricep dips, lunges, bicep curls, crunches, etc.
Results:
Lots of sweating!  Ultimately you do 95 reps of each workout for a total of 380 reps. WOW!
Message:
You do not need expensive equipment or a gym membership to get a sweaty workout.  This workout can be performed just about anywhere using the resources around you. Most importantly, working out at home can be fun!

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I do not typically workout at home, primarily due to the lack of space in our condo, but this workout looks fun!  You can tailor the workout as you see fit for the space available and your fitness level.  I will save this one for a snow day or power outage.

Do you watch the Biggest Loser? What do you think of the “Cut the Junk Challenge”?
Do you enjoy home workouts? Share your favorite one!

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