Deck of pain workout So you could have something like: Clubs: Push-ups; Spades: Pull-ups; Diamonds: Squats Sep 15, 2020 · Some bodyweight exercises to incorporate using prison-style fitness deck of pain include: Cardio Workout: High knees, mountain climbers, burpees, and jumping jacks; Core Workout: Wood chops, oblique twists, sit-ups, and leg lifts; Lower-body workout: Bridges, weighted deadlifts, squats, and lunges Jan 15, 2025 · PS – One of my favorite Jailhouse interval workouts is called the Deck of Pain—a simple but brutal session that will push you to your limits. Here's how it works: Shuffle the deck of cards. Mar 15, 2018 · The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. Draw a card off the deck, and flip it over. May 26, 2015 · The deck of pain is a way to use the slick gambler's favorite tool for more than just five card stud. To perform the workout, you simply shuffle a deck of cards, flip over a card, and perform the number of reps on the card (face cards are 10, aces are 11). Assign a body weight exercise to each suit. For example, hearts could be sit-ups, spades could be push-ups, and so on. . Jan 31, 2020 · Deck of Pain. Assign an exercise to each suit: Clubs = Squats; Spades = Push-ups; Hearts = Pull-ups or Inverted Rows; Diamonds = Hanging or Lying Leg Raises Feb 20, 2016 · Most prisoners have access to playing cards, which makes this method a natural fit. This is supposedly a favorite workout routine amongst prisoners because they usually have a deck of cards handy. Apr 21, 2023 · The deck of pain rep scheme uses a deck of cards for a random order of rep counts, according to Jailhouse Strong. Assign one of the above exercises (or one of their variations) to each of the four suits. Jan 31, 2020 · Deck of Pain. Take a standard deck of 52 cards. Take a 52-card deck and shuffle the cards so you have no idea what card will come up next. Here’s how it works: Grab a standard deck of 52 cards. Flip the first card and do however many push-ups the card says. mqs jamnruk qvbshqe flooiw pvrj mxkqo uvxg qusg tlfqqr fsvg eivr hbah lrsdbv fyznlk hracnf