This workout is affectionately known as “The 52 F.U.” by my clients.
This deck of cards workout is a fast-paced, conditioning-style workout that uses a deck of cards to randomly serve up various exercises and rep counts. Each suit corresponds to a specific exercise and the card number indicates the number of reps you have to complete. For face cards (J, Q, K), we’re using 60 seconds for each and the same for Aces.
Here’s how to get started:
1. Grab a full deck of playing cards.
2. Shuffle the cards, and then grab a card from the top of the deck.
3. Perform the exercise assigned to that particular card along with the number on the card.
4. Keep going until you’ve gone through the entire deck!
For an added bonus, leave the Jokers in the deck and have them be wild cards in which the instructor can call out whatever exercise they like.
Give this workout a try and let us know how it went! Tag us on social media or comment below.
Here’s the list of equipment you’ll need for the workout:
Mike Clark, BPE, CPT, is a Strength, Speed and Conditioning Coach, Personal Trainer, Sports Nutritionist, TRX® Black Rank Coach, and Physique Athlete who has worked in the fitness industry for over 20 years. He is the co-founder of Pure Wellness Studio in Edmonton, Alberta, Canada, a world-class facility that provides personal training, strength and conditioning, therapeutic massage, acupuncture, and nutrition programs.
Mike works with a wide scope of clientele ranging from elite professional athletes to fitness enthusiasts of all ages, shapes, sizes, and levels who want to improve their overall health and fitness performance. He is a 3 Time Personal Trainer of the Year in Edmonton, and has received numerous industry accolades.
His facility, Pure Wellness Studio, has been named one of the top wellness facilities in Edmonton for the past 5 years, and his teams of 34 trainers, coaches, massage therapists, and acupuncturists deliver results to over 400 clients weekly.
Throughout his entire life Mike had struggled with his weight. It came to a climax as a Kinesiology major in university; Mike wasn’t living by what he was learning. Due to his poor fitness and nutrition habits, his weight had increased to 275lbs. It was then that he knew that he needed to make a change. Through a combination of nutrition, exercise, and development of his Why, one of the most important factors Mike believes for achieving your goals, he was able to drop over 85lbs.
Mike credits his own personal struggle with weight as his motivating factor for helping his clients achieve their personal best, and making a difference in their lives. Fitness isn’t a punishment; it’s a blessing. Nutrition isn’t a one-size-fits-all and may not look the same for everyone, but it is something worth fighting for.
Mike earned his Bachelor degree in Physical Education with majors in Kinesiology and Sports Administration from the University of Alberta in Canada.
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