• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Admin

Administrator. Graeme
Staff member
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:

  • 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.
And repeat. These are the number of reps you’ll be doing, based on the card you draw:

  • 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 cardio-type exercises like jumping jacks, multiply the face card by 10 to calculate the total length of time (in seconds) you’ll be performing it.
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

  1. Step Ups (Conditioning)
  2. Burpees
  3. Push Ups
  4. Lying Floor Leg Raise
  5. Hip Raise/Bridge
  6. Standing Long Jump
Diamonds

Dice Roll / Exercise or Form of Cardio

  1. Bear Crawl (Conditioning)
  2. Jumping Jacks
  3. Diamond Push Ups
  4. Sit Ups
  5. Tuck Jump
  6. Walk Out On Hands
Spades

Dice Roll / Exercise or Form of Cardio

  1. Running (Conditioning)
  2. Bodyweight Jump Squats
  3. Mountain Climber
  4. Abdominal Pendulum
  5. Star Push-ups
  6. Dive Bombers
Clubs

Dice Roll / Exercise or Form of Cardio

  1. Jumping Rope (Conditioning)
  2. Bodyweight Lunge
  3. Superman
  4. Ab Wheel Rollouts
  5. Clapping Push-ups
  6. Jumping Butt Kicks
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.
 
Top