www.truthaboutabs.com Open in urlscan Pro
2606:4700:10::6816:251  Public Scan

Form analysis
1 forms found in the DOM

POST //api.maropost.com/accounts/90/forms/82/subscribe/d370473bbeaac1f66e7faa60e0cdb27537fd32f8

<form target="GR_Frame" action="//api.maropost.com/accounts/90/forms/82/subscribe/d370473bbeaac1f66e7faa60e0cdb27537fd32f8" method="post" id="GR_Subscribe_Form" accept-charset="UTF-8">
  <fieldset style="border:none;">
    <table>
      <tbody>
        <tr>
          <td>
            <label for="GRCategory_2">First Name </label>:
          </td>
          <td>
            <input id="GRCategory_2" title="Your Google Toolbar can fill this in for you. Select AutoFill" style="background-color: rgb(255, 255, 160);" size="14" name="contact_fields[first_name]" include_blank="true" type="text">
          </td>
        </tr>
        <tr>
          <td>
            <label for="GRCategory__3">Your E-Mail </label>:
          </td>
          <td>
            <input id="GRCategory__3" title="Your Google Toolbar can fill this in for you. Select AutoFill" style="background-color: rgb(255, 255, 160);" size="14" include_blank="true" name="contact_fields[email]">
          </td>
        </tr>
      </tbody>
    </table>
    <input value="Email me my free bonuses, Mike!" type="button" onclick="submitGRform1();">
  </fieldset>
  <input type="hidden" name="category1" value="truthaboutabs">
  <input type="hidden" name="confirmation" value="http://truthaboutabs.com/how-to-subscribe.html">
  <input type="hidden" name="ref" value="999">
  <input type="hidden" name="getpostdata" value="get">
</form>

Text Content

 * Save
 * 
 * 
 * 
 * 





5 Crazy Card Game Workouts  to do with a Partner or Solo              
  
by Mike Geary , Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six-Pack Abs        

        

Instructions:           
   
1. Use all 54 cards (including the jokers).            
2. One player pulls a card for the second person, who performs the exercise and
number of reps as described in the table below.            
3. Immediately after this person completes their exercise repetitions, they pull
a card for the other person.            
4. Keep switching back and forth until you've gone through all 54 cards for a
fun and intense full-body workout that strengthens and tones the entire body ,
while stimulating the metabolism, and burning serious fat.            
            
If you don't have a training partner, you can try this workout by yourself as a
great variation to your normal routines; finish as much of the deck as you can
and work your way up to the full deck after several weeks or months.    

Progression:   At first, if you know a lot about exercise science, you may think
that one flaw to these workouts is that there's no progression. As you can see
with these workouts, your exercise sequence will be completely random and
different every time you do one of these workouts (since you draw the cards in a
different sequence every time), but there's the exact same amount of reps for a
specific workout in a deck of cards, right? 

Yes, but there are more ways to progress on an exercise routine than just reps! 
So...

Here's how you progress and improve... What you need to do is time
yourself (with a stop watch or exact time on a wall clock) how long it takes you
(or you and your partner) to go through the entire deck of cards. You make
improvements by reducing the amount of time it takes to make it through all
exercises and reps in the entire deck of cards.  This essentially means that
you're increasing the exercise "density" by doing the same exact amount of
exercise in a shorter time period...a classic method of progression!
 

Fitness Card Game #1 (bodyweight exercises example)

 

Face Cards exercise
(*see below for more detailed descriptions of exercises)   Aces mountain
climbers on floor        24 reps
(each leg counts as 1)  Kings ab bicycles        24 reps
(each leg counts as 1)   Queens  walking lunges up & back across room
(at least 6-8 steps each way)        6-8 steps each way  Jacks jumping
jacks        15   reps Jokers  bear crawls up & back across room
(at least 30 feet each way)*        30 feet each way


 

 

Numbered Cards  Exercise Black pushups
(if reg. pushups are too easy, try fingertip, clapping, or close grip)     Red
bodyweight squats
(if bw squats become too easy, try jump squats)  

perform the # of repetitions of squats or pushups based on the # on the
card            
Example: Red 8 = eight bodyweight squats            
Example: Black 6 = six pushups       

* exercise descriptions and pics are at the bottom of the page        

 

Fitness Card Game #2 (barbell/dumbbell example)

            
Instructions:             
1. Here's an example routine to use the deck of cards to really shake up your
weight training routine in the gym. Just grab a couple sets of dumbbells, set up
a barbell with weight for deadlifts, and use a flat bench for your step ups,
dumbbell bench press, and one arm rows.
2. All you need is a small area to do these so you don't have to move all over
the gym from exercise to exercise.            
3. Use all 54 cards (including the jokers).            
4. One player pulls a card for the second person, who performs the exercise and
number of reps as described in the table below.            
5. Immediately after this person completes their exercise repetitions, they pull
a card for the other person.            
6. Keep switching back and forth until you've gone through all 54 cards for a
fun and intense full-body workout that strengthens and tones the entire body,
while stimulating the metabolism, and burning serious fat.            
            
If you don't have a training partner, you can try this workout by yourself as a
great variation to your normal routines; finish as much of the deck as you can
and work your way up to the full deck after several weeks or months.            
            
           

Face Cards    Exercise            Aces  flat dumbbell bench presses      
10  reps Kings         dumbbell one arm rows 10 reps with each arm   Queens 
dumbbell step ups  5 reps with each leg  Jacks  dumbbell curls        10 reps
Jokers  dumbbell forward or reverse lunges        5 reps with each leg   

 

Numbered Cards     Black barbell deadlifts (either regular or sumo style)  Red
overhead dumbbell presses (choose a weight you could do for at least 15 reps)  


perform the # of reps of deadlifts and overhead presses based on the # on the
card            
Example: Red 8 = eight overhead dumbbell presses            
Example: Black 6 = six barbell deadlifts            
            
 

 

  Fitness Card Game #3 (bodyweight exercises example)

Instructions:             
1. Use all 54 cards (including the jokers).            
2. One player pulls a card for the second person, who performs the exercise and
number of reps as described in the table below.            
3. Immediately after this person completes their exercise repetitions, they pull
a card for the other person.            
4. Keep switching back and forth until you've gone through all 54 cards for a
fun and intense full-body workout that strengthens and tones the entire body,
while stimulating the metabolism, and burning serious fat.            
            
If you don't have a training partner, you can try this workout by yourself as a
great variation to your normal routines; finish as much of the deck as you can
and work your way up to the full deck after several weeks or months.            
            

 

Face Cards             
  Exercise
(*see below for more detailed descriptions of exercises)   Aces             
mountain jumpers on floor
(both legs at same time)  15 reps Kings ab scissors or V-ups        15 reps   
Queens crab walks up & back across room
(20 to 30 feet each way) 30 feet each way      Jacks         military
burpees        15 reps Jokers duck waddles up & back across room
(20 to 30 feet each way)  30 feet each way  

 

Numbered Cards                 
Black pushups (if reg. pushups are too easy, try fingertip, clapping, or close
grip)  Red bodyweight squats (if bw squats become too easy, try jump squats) 

perform the # of repetitions of squats or pushups based on the # on the
card            
Example: Red 8 = eight bodyweight squats            
Example: Black 6 = six pushups

* exercise descriptions and pics are at the bottom of the page 

 

Fitness Card Game #4 (bodyweight exercises example)  

Instructions:             
1. Use all 54 cards (including the jokers).            
2. One player pulls a card for the second person, who performs the exercise and
number of reps as described in the table below.            
3. Immediately after this person completes their exercise repetitions, they pull
a card for the other person.            
4. Keep switching back and forth until you've gone through all 54 cards for a
fun and intense full-body workout that strengthens and tones the entire body,
while stimulating the metabolism, and burning serious fat.            
            
If you don't have a training partner, you can try this workout by yourself as a
great variation to your normal routines; finish as much of the deck as you can
and work your way up to the full deck after several weeks or months.  

 

 Face Cards    Exercise
(*see below for more detailed descriptions of exercises)  
 Aces                       wheel barrel walk partner across floor and back  30
feet each way      Kings    military burpees with pushup
(stand, down to pushup, pop up to stand)         6 reps  Queens standing reverse
lunges        6 each leg   Jacks                             breakdancers, aka -
grasshoppers   8 to each side  Jokers    opposite raise on hands/knees
(raise hand and opposite leg simultaneously)   6 each side 

 

 Numbered Cards     Black                              pushups (if reg. pushups
are too easy, try fingertip, clapping, or close grip)  Red  bodyweight squats
(if bw squats become too easy, try jump squats)            

perform the # of repetitions of squats or pushups based on the # on the
card            
Example: Red 8 = eight bodyweight squats            
Example: Black 6 = six pushups

* exercise descriptions and pics are at the bottom of the page 

 

Fitness Card Game #5 - The "Ab Assault"  

Instructions:             
1. Use all 54 cards (including the jokers).            
2. One player pulls a card for the second person, who performs the exercise and
number of reps as described in the table below.            
3. Immediately after this person completes their exercise repetitions, they pull
a card for the other person.            
4. Keep switching back and forth until you've gone through all 54 cards for a
fun and intense full-body workout that strengthens and tones the entire body,
while stimulating the metabolism, and burning serious fat.            
            
If you don't have a training partner, you can try this workout by yourself as a
great variation to your normal routines; finish as much of the deck as you can
and work your way up to the full deck after several weeks or months. 

 

 Face Cards   Exercise
(*see below for more detailed descriptions of exercises)                
 Aces    lying leg thrusts       12 reps
   Kings     ab scissors       12 reps  Queens                   reverse
crunches
(roll back knees behind head)        15 reps  Jacks     ab bicycles         24
total
(12 each leg)  Jokers   alternating crunches
(elbows to knees alternating)        18 total  

 

 Numbered Cards         Black  pushups (if reg. pushups are too easy, try
fingertip, clapping, or close grip)   Red  bodyweight squats (if bw squats
become too easy, try jump squats)   

perform the # of repetitions of squats or pushups based on the # on the
card            
Example: Red 8 = eight bodyweight squats            
Example: Black 6 = six pushups

* exercise descriptions and pics are at the bottom of the page 


     

Exercise Descriptions           
            
bodyweight squats - stand with feet slightly wider than shoulder width and arms
held straight out in front of body; keeping your weight back on your heels
instead of the balls of your feet, squat down and back by "sitting back" with
your hips; squat down until your thighs are parallel to the ground, and then
push back up to starting position. For a more difficult version, try jump squats
in which you forcefully explode up on the squat so that you actually jump off
the ground, then come right back down into the next jump squat on your
landing.           
 
                 
            
walking lunges - lunge forward until your thigh is approximately parallel to the
ground; make sure to take a long enough stride so that your knee does not extend
past your toes and your shin is nearly vertical; from that position, move
directly into the lunge forward with the opposite leg; you will essentially
lunge walk across the room or field and back.             
                  
                        

standing reverse lunges - lunge backwards bringing the front thigh down to
parallel with the ground; knee should not go forward past toes and keep shin
vertical; alternate legs            
            
            
mountain climbers - get down on hands and feet in pushup position; quickly bring
one leg in so it's under chest; quickly switch to other leg; keep quickly
switching legs so that it looks as if you were climbing a mountain     
       
             
            
mountain jumpers - get down on hands and feet in pushup position; quickly bring
both legs in so they are under chest and immediately pop back out to starting
position; keep quickly "jumping" both legs in so that it looks as if you were
jumping, while on the ground.    
        
              
            
ab bicycles - Start by lying on your back on a mat with both your hips and your
knees at 90ï‚° angles and your head and shoulders slightly lifted off the ground
with your fingers touching the sides of your head (not pulling on the back of
your head). Perform the movement by crunching the left side of your upper body
off the floor and bringing your left elbow and right knee together
simultaneously. Then extend your right knee out and bring your right elbow and
left knee together simultaneously. This ends up almost mimicking a bicycling
movement in a lying position, except keeping your legs moving in and out
linearly instead of cyclically.           
 
                      
              

ab scissors - lie on your back; with legs straight and out about 45 degrees from
vertical and arms out straight and back about 45 degrees from vertical, bring
legs and arms up together and cross slightly as in a "scissor"
motion.            

              
            
bear crawls - get down on hands and feet and crawl forward on hands and feet
(not knees) across room or field and back   
         
            

crab walks - sit down on the ground with your hands behind your back and feet on
the ground in front of you; then elevate your waist off the ground so that your
weight is on your feet and the palms of your hands and your torso is nearly
parallel to the ground; then walk forward using your hands and feet      
      
            
                        
reverse crunches - lie on your back with your feet flat on the floor, your knees
at a 90ï‚° angle, your palms on the floor by your hips, and your head and
shoulders slightly lifted off the ground. Slowly crunch your lower body off the
ground by curling your pelvis back toward your head. Do not use momentum.
Rather, use your abdominal strength to perform the movement.     
        
            
         
lying leg thrusts - 2 part movement; lie on your back with your head and
shoulders raised off of the floor, your hands (palms down) on the mat by your
hips, and your legs at a 90ï‚° angle from the floor. Slowly lower your legs only
half way to the floor to an angle of approximately 45ï‚° from the floor. From
the 45ï‚° position, raise your legs back up to the 90ï‚° position, and then
thrust your hips off the floor about 6-8 inches.   
         
         

                            
breakdancers - get down in pushup position; bring right leg under body so that
it nearly touches the left hand; immediately reverse movement and bring left leg
under body to near the right hand; it should look like a jumping action, almost
like elementary breakdancing.  
          
             
            
military burpees - start in a normal athletic stance; lean fwd and drop down
quickly to floor and immediately into pushup position with arms extended; then
pull legs back in under body and immediately jump back up to a
stance.            

            
            
opposite raise on hands/knees - assume a position on your hands and knees. Raise
your right arm and left leg out simultaneously and hold for three seconds.
Repeat movement with the opposite leg and arm. Alternate reps from side to
side.             
            
             

duck waddles - squat all the way down with your butt near your heels; without
getting up, walk or waddle forward; kind of resembles of duck walking…your
partner will be laughing at how goofy you look doing this!            
                    
       
These card game workouts are fun!   ...and a great way to "spice" up your
workouts. Feel free to share this page with any friends, family, or colleagues
you know that might enjoy these fun fitness card games as a way of getting in
better shape.      Sharing buttons are below to make it easier to share this
page with your friends and family:




 * Save
 * 
 * 
 * 
 * 


        



Advice from our favorite Physical Therapist:           
 

  The 5 WORST exercises that HARM your body (avoid these!)

 

 

 

If you're not yet a subscriber to my FREE Lean-Body Secrets Ezine, sign up below
to make sure you don't miss out on any of my delicious fat burning recipes ,
crazy workout ideas, motivation, and more:      



First Name : Your E-Mail :

Thanks for your $request. The fat loss tips and metabolism calculator
will be emailed to you within the next 20 minutes.
In the meantime, please continue reading this $page.





   

Are you Lazy?  Unmotivated?

Or ready to rock your body?   If you don't already have a copy of my Truth about
Six-Pack Abs program, stop procrastinating, and try it today:

Get leaner flatter abs with the Truth about Six-Pack Abs program

 

 

    

 

© 2004-2022 Truth About Abs .com - Six Pack Abdominal Exercises, Flat Ab
Workouts, How to Lose Belly Fat Fitness and Diet Articles

We take your privacy very seriously. By entering, you agree to the terms &
conditions and privacy policy
You can view our disclaimer here .

Affiliates Earn Money - Click Here | Website Powered by CBSplit.com