Using a deck of cards to determine movements and repetitions is a classic U.S. Navy SEAL workout. We like the unpredictability and that it forces you to mix things up when you exercise.
First assign exercise movements to each card suit. Below is an example, but feel free to make it your own.
Next determine if you want to use the face value of the cards or take it to 2x or 3x the face value. Keep in mind that if you add up the face value of all the cards (with Aces valued at 11) you get 380. Make sure to adjust to your fitness level. If you want to add pull ups, do those singly. Jokers are wild — do 8 Count Body Builders when you draw a Joker.
Lastly, in the SEALs you always do the workout with a partner which we think is a great idea. Find a buddy and start throwing the cards down!
Here is an example at the 2x level:
2 of Hearts, 4 pushups
8 of Diamonds, 16 situps
Jack of Clubs, 20 lunges
Ace of Spades, 22 squat jumps
2 = 4
3 = 6
4 = 8
5 = 10
6 = 12
7 = 14
8 = 16
9 = 18
10 = 20
Jack/10 = 20
Queen/10 = 20
King/10 = 20
Ace/11 = 22 Note: Jack, Queen, King are all valued at 10 and Aces at 11
Depending on the value you give the cards, it can be a fairly brutal workout that can take up to an hour if you do the whole deck. Here are the raw numbers:
Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.
The following is a full body circuit using the Perfect Bands (or any other resistance bands you might own). You will need a door anchor for some of the moves. It calls for very short rest periods between moves to keep you heart rate in an aerobic state for the entire workout.
Workout
Choose a band with the level of resistance that is right for you. Perform each exercise as recommended in the progression below.
For each move perform 8 -15 reps depending on your fitness level
Push ups are hard to do, especially if you’ve never done one or you have a hard time doing them. At Perfect Fitness we believe that if you could only do one exercise to change the look and function of your arms, chest, shoulders, back and abs – the push up is it! Today we walk you through a three week program that will have you doing push ups in no time plus give you a kick start to a healthier lifestyle. Read More
For today’s video workout Alden Mills, Perfect Fitness CEO and former Navy SEAL, explains 3 Perfect Dip Bar exercises that will work your triceps and more. In this workout you will combine a basic dip, dip plus knee up and 5 second negative. This is an intermediate workout, so add repetitions if you need to make it more challenging or decrease repetitions to make it easier. Read More
For today’s workout we’ve recruited Stew Smith a former Navy SEAL and classmate of Alden Mills, Perfect Fitness CEO. Stew was Alden’s SEAL Team BUD/S swim buddy and knows how to deliver a tough workout. This workout combines the intense cardio of swimming with the muscle building of push ups. It is an advanced workout, so make sure to adjust to your fitness level. Read More
Add another dimension to your NCAA basketball tournament bracket. While you are placing your picks and getting fired up to cheer on your favorite teams, challenge your friends to this simple game. It’s free, and everyone is a winner (even if you get every pick wrong), and will help counteract the effects of all the beer you will consume over the next couple weeks.
Instructions:
Once the NCAA tournament selections have been made, have everyone in your pool select their picks for the first round only
Each person designates their “stake.” Stakes are based a person’s level of fitness and determine how many pushups and pullups they will commit to in each round.
Choose between the following stakes: Just for Fun (one set of designated reps per exercise per round), Serious Fan (two sets), and Die Hard (three sets).
Each round, determine the number of pushups and pullups each person has to complete. Option: you can have each person complete on their own honor, or while the group is together. Try to complete all designated pushups and pullups in the least amount of sets possible.
Keep track of totals over the course of the tournament. There will be two overall winners for this bracket tournament: (1) the person with the most correct picks, and (2) the person with the most total pushups plus pullups. Winner 1 wins the glory of having the best picks; Winner 2 receives the benefits from having done the most upper body strength work over the tournament; everyone gets the benefit of improving their pushups and pullups. You can’t win that in Vegas.
Use this chart to determine how many pushups and pullups each person has to do per round:
Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.
For today’s video we have the Perfect Situp Advanced Workout. In this video Rosalie Brown, Perfect Fitness master trainer, demonstrates a series of 9 exercises to take you to the next level on the Perfect Situp. Read More
For today’s video we have the Perfect Situp Intermediate Workout. In this video Rosalie Brown, Perfect Fitness master trainer, demonstrates 5 exercises to take you to the next level on the Perfect Situp. Read More
The following is a full body circuit using the Perfect Core-Ball (or any other fitness ball you might own). It calls for very short rest periods between moves to keep you heart rate in an aerobic state for the entire workout. Read More
For today’s video we have the Perfect Situp Beginner Workout. In this video Rosalie Brown, Perfect Fitness trainer, demonstrates the 4 fundamental exercises to get you started on the Perfect Situp. This workout includes the Single Leg March, Crunch, Double Leg Bridge, and Bicycle exercises. Perform the workout below 3 to 6 times per week and you will be on your way to a stronger core and flatter abs.
Workout:
8 reps of Single Leg March
8 reps of Crunch
8 reps of Double Leg Bridge
8 reps of Bicycle
After you complete the set, repeat the sequence again.
Make sure to practice good form and safe technique. These exercises can be challenging (and sometimes dangerous), especially if performed without proper pre-exercise evaluation and thorough understanding of the drills. As always, consult with a physician before beginning this or any exercise program.
