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Deck of Pain Workout!

Posted by hdf561 on March 2, 2014

This is a great workout you can do at the firehouse on duty or even at home if you’re looking to change things up a bit.

You can use equipment such as free weights, kettle bells, jump ropes etc. or just do body weight exercises.

First you start out with a deck of cards.

deck of cards

You assign a workout to a suit (clubs, diamonds, hearts, spades)


Diamonds: Push-ups

Clubs: Squats

Hearts: Burpees

Spades: Crunches

Then simply start drawing cards the number on the card indicates the number of reps of the exercise you do. I usually do Aces and Face Cards (King, Queen, Jack) as 10 reps.

So if you draw the 5 of Diamonds you would do 5 push-ups, draw the Ace of Spades and you do 10 crunches.

Having done this workout I can tell you it is a good one, especially on duty when your time or even equipment may be limited.

Below is an example video of how it works

As always make sure you get a good warm up prior to any exercise and afterward get a good cool down and stretch.

What are some inventive workouts you are doing in your firehouse? Post them on twitter, or in the comments section!

As usual thanks for reading, spread the word, and STAY SAFE!

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One Response to “Deck of Pain Workout!”

  1. Erik Strom said

    This is a great workout with endless variations! Check out the free tool http://www.carddeckworkout.com for new ideas or a customizable workout and playlist with timer for home workouts

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