Sunday, November 30, 2008

Circuit Training With A Deck Of Cards

Thanks to a fellow member, I was recently introduced to Ross Enamait’s site,

Ross' training philosophy emphasizes all-around development with a focus on functional exercises.

I’ve put his book, Never Gymless, on my holiday wish-list but in the meantime I'm taking advantage of his website articles including the Deck of Cards workout.

The Deck of Cards workout is one that I’ll be taking on the road with me later this week when I head to Los Angeles. It is brilliant in its simplicity!

The premise of the workout is to use a standard deck of 52 playing cards to dictate the exercise to be performed and the number of reps for each exercise.

First, you assign an exercise to each card suit. For example:

Spades = push ups
Hearts = burpees
Diamonds = squats
Clubs = lunges

Face cards have a value of 10 and numbered cards are valued at face value.

So, if you draw the 9 of Spades from the deck you would do 9 push ups. If the second card drawn is the 6 of Diamonds, you would do 6 squats.

The goal is to work through the entire 52 card deck as quickly as possible.

What I like about this routine is
  1. You can alter exercises based on your fitness level. For example, if burpees are too difficult, you can do squat thrusts. Conversely, if lunges are too easy, you can swap in pull ups.

  2. Every time you shuffle the deck, you have a new workout.

  3. Workouts can easily be done at home or in a hotel room. Exercise options that require no equipment include
  • Squats (multiple variations)
  • Lunges
  • Mountain Climbers
  • Push Ups (multiple variations)
  • Burpees
  • Ab Curls

The exercise variations are endless. Beginners should take small rest breaks between exercises while those more advanced can move directly from one exercise to the next.

Train hard; stay strong.



Bookmark and Share


8 Responses to "Circuit Training With A Deck Of Cards"
  1. LoriZ PT said...
    November 30, 2008 at 8:04 PM


  2. Jason, Fitness on Your Phone said...
    December 1, 2008 at 2:02 PM

    I agree - this is an excellent workout! I used to do a variation of this workout as a Peace Corps volunteer in Bolivia and later integrated another deck of cards, called FitDeck, into my workout. Now I use the mobile version that my company, mobileXware, developed called FitDeck Mobile. It works for BlackBerry, iPhone and many other mobile devices. You can check it out at

  3. MountainQueen said...
    December 2, 2008 at 7:43 AM


  4. alyysa said...
    December 11, 2008 at 10:37 AM

    I lost 13 lbs in only two weeks by obeying this one easy rule

  5. Susan said...
    December 11, 2008 at 10:56 AM

    In regards to Acai Berry, yes, the Acai Berry contains a high concentration of anti oxidants and a preferred combination of healthy fats, dietary fiber and phytosterols.

    With that said, Catapult Fitness Blog does not advocate nor promote any of the online Acai Berry mail order companies which have become prevalent on the Web. Many (not all) of these companies are Multi-Level-Marketing programs and there have been fraudulent practices among some (not all) in regards to credit card billings.

    Catapult Fitness Blog's recommendation is to visit your local health food store if you're interested in adding Acai Berry to your diet.

  6. Alan Mokbel said...
    April 2, 2009 at 11:44 AM

    I'd say to add chin ups and back extensions to the mix. You don't have much working the back muscles.

  7. Susan said...
    April 2, 2009 at 11:46 AM

    Good feedback Alan!! Thanks!

  8. Hildegard said...
    September 26, 2013 at 10:13 PM



Copyright 2009 All Rights Reserved Revolution Two Lifestyle theme by Brian Gardner | Blogger template converted & enhanced by eBlog Templates