3 Month Deck of Cards Workout Routine

Written By: Todd Kuslikis
October 04, 2011

3 Month Deck of Cards Workout Routine

The 3 month deck of cards workout routine is an easy to follow guide using only a deck of cards. The deck will guide you in how many reps to do and the variety of the routine helps to spice up your workouts. If you are looking for the full plan for developing a rock-hard body, I highly recommend you review my 3 principles in my article: 3 Simple Truths To Developing A Rock-Hard Body.


Deck of Cards Workout Description

This deck of cards workout routine uses sets of 2 whole body exercises on subsequent months. Each month you will switch up your exercises but follow the same patter with the deck of cards. The first month you will use the core two: Hindu Pushup and Hindu Squat. Make sure the deck is fully shuffled. Draw one card and place it on the ground. If the color is red you will do a Hindu Pushup. Do as many reps as is on the card. For example, say you drew a seven of diamonds. You would then do 7 reps of the Hindu Pushup.


If you draw a black card, do a Hindu Squat and do as many reps is as on the card. You continue in the way until the entire deck is used up. For face cards like the Queen of Clubs, for example, these count as 10 reps.

Deck of Cards Routine Schedule

For each of the 3 months you will do the routine 3 X per week: Mon/Wed/Fri or Tues/Thurs/Sat. Make sure you have a day of rest between each session. This first month you will be using the Hindu Pushup and Hindu Squat. Once you reach the second month, you will change up, and for ever red card you draw you will do Spider Pushup reps and for every black card you draw you do reps of Crazy Lunge. Continue to use these exercises throughout the month. Once you reach the third month, on the red cards you will do a Horse Pushup and on the black cards you will the Bear Squat.

Month 1:

Red Cards: Hindu Pushup

Black Cards: Hindu Squat

Month 2:

Red Cards: Spider Pushup

Black Cards: Crazy Lunge

Knee health score 3

Month 3:

Red Cards: Horse Pushup

Black Cards: Bear Squat


Deck of Cards Downloadable Routine

click here to download FREE deck of cards workout pdf

click here to download FREE  deck of cards workout excel


Playing Card Workout Tips

1. Make sure you do not stop at all throughout the routine. The cards and the reps should be flowing. Even if you get several of one color in a row keep pushing through it. It should take about 20 minutes or so to get through the entire deck which is a perfect timeframe to give you an extreme workout.

Show/Hide Comments (7 comments)
  1. jc

    Deck of cards workout PDF is not available. ???

  2. James

    Hi there Todd

    Just found your website, and am intrigued by the body weight exercise workouts. Can I ask you a few questions?

    I’m in my late thirties, carrying a few extra pounds and haven’t properly exercised in so long I suspect most of my strength has disappeared. Are the beginner/intermediate stage workouts okay for me to jump into straight away or shoudl I build up to them?

    Also, I am either commuting or working from 8 in the morning until 8 in the evening, which means I either have to do a workout immediately on getting out of bed in the morning or just before going to bed at night. Does it matter, and is one option better than the other?

    Thanks in advance

    • Todd Kuslikis

      Great questions James.

      I would recommend jumping straight into the workouts but listening to your body. If it feels like it is too much then back off a bit but make sure you are doing something every day. The habit is the most important thing to develop at first.

      It doesn’t matter the time. The only thing that matters is that you do it. 🙂


  3. jz

    none of your links for the excel & pdf files work ?

    • Addy

      I’m having the same issue 🙁

      • Todd Kuslikis

        What issue is that Addy?

        • Dan

          links not working for the pdf or excel just goes to godaddy and does not download.

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