You may have noticed that during the past several months I have been doing a couple Deck of Cards Workouts (DOC) each week. Here's what a Deck of Cards Workout is:
Get out a deck of cards and assign one exercise to each suit. Shuffle the cards and flip one over. If it's the 3 of hearts, you do 3 of whatever exercise you chose for hearts. If it's the 10 of diamonds, it's 10 of the diamonds exercise. Face cards are 10 and aces are 15. Go through the whole deck!
DOC Workouts are awesome for several reasons:
1. DOC workouts are an efficient way to get an intense workout.
2. You can do a DOC workout anywhere. (Inside, outside, hotel room, gym, park...)
3. DOC workouts can be done with minimal or no equipment.
4. DOC workouts are versatile. You design the workout so it's exactly what you want it to be.
That being said, if you want some direction, I would suggest picking an exercise for upper body, lower body, core, and full body/cardio. Here are some suggestions for you!
Plank w/ Shoulder Tap
Squat w/ kick
Standing Knee Tuck
But honestly, there is no wrong way to design your workout!
When I do DOC workouts, this is my go to:
Spades- Jump Rope (x10... so 3 of spades is 30 rotations)
Clubs- Mountain Climbers
Diamonds- Bicycle crunches or Push Ups
Do you have any other suggestions for exercises? Leave your thoughts in the comments below!