Total Body Workout Without the Gym

In the tremulous year that has been 2020, some people may not have access to a gym, or simply don’t feel safe returning to one. It is easy to use these constraints as an excuse to avoid working out altogether. However, working out is highly encouraged for not only it’s physical benefits, but its mental health benefits as well. Physical activity impacts production of chemicals such as Dopamine and Serotonin, both of which can positively increase one’s mood and mental state. With the correct guidance, a sweat inducing workout is easily attainable, even without access to a gym or equipment.

All that is needed for this specific workout is a deck of cards and the desire to be active. The “card game” workout is great for beginners and advanced workout junkies alike. The rules are simple, starting with the deck shuffled and cards face down, a card will be drawn from the top of the deck. Each suit or face card has an exercise movement assigned to it. The number corresponding with the card is the rep count for the movement. For example, a ten of hearts represents ten push ups, a five of spades represents five squats, a three of clubs represents three lunges, etc. Face cards also have corresponding movements with predetermined rep counts. The workout is complete when all cards have been flipped, and their exercises performed.

The randomness of this workout makes it highly entertaining and easily repeatable. Sometimes cards of the same suit can be turned over multiple times in a row, forcing yourself to target a specific movement or area of the body for a prolonged duration. This workout is meant to be somewhat fast paced, with each exercise being performed in quick succession. Water breaks can be taken as necessary, but the workout will grant the largest return when movements are performed one after the next.

The “rules” of this workout can also be modified if a movement is too difficult or if there is a desire to target a specific muscle group. For anyone looking to make this workout more challenging, movements can be done with weights, and time durations can be increased. Likewise, if time durations are too difficult, they can be decreased accordingly.

This workout is also a fantastic way to encourage family and friends to engage in physical activity. With such minimalistic equipment requirements, this workout can be performed anywhere in the house, yard, or even at a local park. So next time the weather is nice, throw on some comfortable clothes, grab a deck of cards, and head outside to play a round of the “card game”.

(Disclaimer: Consult a physician or medical professional before beginning any fitness program or attempting any exercises outlined in this program. Any form of exercise poses inherent risk of injury and by voluntarily engaging in any exercise or workout, you assume the risk of any potential injury that may result. All workout plans are intended for your personal use and should not be sold or distributed.)