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Use A Deck Of Cards For An Aerobic Workout

By Gilbert Newman

The Deck of Cards.

The first time I learned about this was an in article about Clive (Iron Fist) Myers. It was one of his favourite workout routines.

First, you need to determine on three workouts to perform 1. Chest 2. Legs 3. Abdominals. 1. push ups. 2. Free standing squats. 3. Crunches.

Each exercise will be done in strict form with no cheating.

For the push ups, start in a low position and push up with slow steady motion until the top of the movement and after that slowly and gradually lower back down within control. Inhale as you go down and breathe out as you push back up. This is one repetition.

Free standing squats, fold your arms across your chest and perform deep knee bends slowly, with full control. At the bottom of the movement, push with your thighs and come back to the top position. Inhale when you go down and out as you come up.

Crunches, start by lying on your back on the floor with your feet on a bench or chair. Hold your hands beside your head (NOT BEHIND). Raise your upper body from the floor as high as you can. Breathe out when you raise and in as you lower your upper body. Do not hold your hands behind your head and pull, as this will put excessive strain on your neck.

Now obtain the deck of cards including the jokers. Give it a good shuffle and turn over the top card. Whatever the value of this card is the number of reps for that exercise. Face card values are as follows:

Jack 11 Queen 12 King 13 Ace 14 Joker 15

With each card you turn over, perform that amount of reps for that physical exercise, and then turn the next card over and move onto the next exercise.

Make certain to breathe regularly when you perform these workouts and do not hold your breath at any time.

The primary idea is that you move from 1 exercise to the next as quickly as possible to maintain your heart rate and develop aerobic endurance.

The purpose of this workout or any other fitness program you undertake is to make you fitter and healthier. Should you begin to feel unwell or have any pain while working out, slow down and listen to your body.

As with any new routine, it’s recommended that you start gradually and increase gradually as you gain experience. Even Arnold had to start with low weights and learn from more experienced bodybuilders.

Fitness isn’t a competition with anyone else. It is just for you, so discover what you take pleasure in and go have some fun.

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Article Citation
MLA Style Citation:
Newman, Gilbert "Use A Deck Of Cards For An Aerobic Workout." Use A Deck Of Cards For An Aerobic Workout. 7 Jul. 2010. 18 Sep 2014 <>.

APA Style Citation:
Newman, G (2010, July 7). Use A Deck Of Cards For An Aerobic Workout. Retrieved September 18, 2014, from

Chicago Style Citation:
Newman, Gilbert "Use A Deck Of Cards For An Aerobic Workout"

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