A full deck of cards would be ideal. Since the whole workout lasts until every single card has been flipped, you can go with fewer cards to shorten the workout, or use two decks for a crazy challenge. There are three steps you’ll need to repeat throughout the workout:
For the following tables below, the number denotes the dice roll; the second column is the exercise associated with it. So, if you roll a two and get a Queen of hearts, you’d be doing 12 reps of burpees.
Hearts
- Flip a card: Each of the card suits — spades, hearts, clubs and diamonds — represents a group of bodyweight or cardio exercises.
- Roll the die: The number tells you which exercise within the suit’s group of exercises you will be doing.
- Do the exercise: Find the exercise from the full chart below and perform it for the prescribed number of reps.
- Two – 2
- Three – 3
- Four – 4
- Five – 5
- Six – 6
- Seven – 7
- Eight – 8
- Nine – 9
- Ten – 10
- Jack – 11
- Queen – 12
- King – 13
- Ace – 15
- Joker – 25
For the following tables below, the number denotes the dice roll; the second column is the exercise associated with it. So, if you roll a two and get a Queen of hearts, you’d be doing 12 reps of burpees.
Hearts
Dice Roll / Exercise or Form of Cardio
Diamonds- Step Ups (Conditioning)
- Burpees
- Push Ups
- Lying Floor Leg Raise
- Hip Raise/Bridge
- Standing Long Jump
Dice Roll / Exercise or Form of Cardio
Spades- Bear Crawl (Conditioning)
- Jumping Jacks
- Diamond Push Ups
- Sit Ups
- Tuck Jump
- Walk Out On Hands
Dice Roll / Exercise or Form of Cardio
Clubs- Running (Conditioning)
- Bodyweight Jump Squats
- Mountain Climber
- Abdominal Pendulum
- Star Push-ups
- Dive Bombers
Dice Roll / Exercise or Form of Cardio
The unpredictable nature of the card draw can make this workout pretty challenging, so even though Muscle and Strength recommends not taking breaks, you should definitely catch your breath enough to maintain good form, while keeping intensity high. The exercises suggested aren’t locked in, so feel free to swap them with something similar or a variation that you’re more comfortable with.- Jumping Rope (Conditioning)
- Bodyweight Lunge
- Superman
- Ab Wheel Rollouts
- Clapping Push-ups
- Jumping Butt Kicks