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| Power Style Wellness Connections |
Pick a card, any card. Now drop and give me 10!
By Lauren Heins
Rob Arnold has come up with a new gym routine to help gym members burn calories
and cross-train their bodies to their max.
Have you ever thought about using an old deck of cards from around the house
instead of hitting the gym? That is exactly what Rob Arnold is doing during his weekly
boot camp class. Rob, a fitness and recreation coordinator working for Corporate
Fitness Works, is proving that fitness doesn’t always have to be your typical treadmill
run and weight regiment anymore. He has come up with a new gym routine to help
gym members’ burn calories and cross-train their bodies to their max.
Rob’s Boot Camp class begins with participants lining up one behind the other.
“Line up everyone…are you ready for this?” Rob yells to the class participants as he
writes down what each workout is represented by what playing card.
For Rob’s class, diamonds stand for push-ups, hearts stand for jump-roping, clovers
stand for jumpees (a squat move and jump-up) and spades stand for burpees (a
jumpee with an added push-up). For at home purposes, this system could be changed
up any way you like. Playing cards are drawn one after the other until all 52 cards
have been used up. Each time a diamond card is drawn, the class does push-ups and
the number of push-ups is determined by the number on the card. If a five of
diamonds was drawn, that means five push-ups should be completed.
Before the exercise session begins, everyone is looking around the room at each
other. They have no clue what they are in for. A manageable amount of room
surrounds each individual for jump-roping, push-ups, jumpees and burpees. Rob
writes on a dry erase board what exercise will be represented by what playing card.
Don’t let this mild-mannered beginning throw you for a loop, this exercise regiment will
have you sweating in no time and reminding your body of those hidden muscles you
normally don’t use when exercising.
For the 52-card workout session, it can take anywhere from 45 minutes to 1 hour.
Every time a card is drawn Rob yells out to the participants what to do next.
Rob draws a 10 of spades, “10 jumpees everyone, let’s go!”
Working out with several people in a classroom situation is motivating, but you can do
this exercise at home with a friend or significant other drilling you with the cards that
are drawn.
If a face card is drawn, participants would complete 10 repetitions of that particular
card-indicated exercise, and if an ace is drawn, participants would complete 15
repetitions of the card-indicated exercise. For example, king of diamonds, would
indicate 10 push-ups. Another element to this workout is jump-roping. To make it more
challenging, Rob multiplies the heart cards by 10 for jump roping. That means when a
face card or the 10 of hearts is drawn you will be completing 100 jump ropes total.
So, you see, it’s kind of like playing poker — you’re taking a risk each time a card is
drawn; only you aren’t betting anything, except a chance to improve your health.
If you are worried about staying motivated, Rob says you just have to stay upbeat and
keep going. Rob keeps his class motivated and attentive with his dynamic voice and
encouragement.
“I motivate my classes to stay intense. You aren’t going to see results if you just go
through the motions and only give 50 percent,” Rob says. “I yell and try to stay
intense myself, and a little Red Bull helps me before class too.”
Rob says cross-training is key to building endurance and helps work muscle groups
that may get overlooked during routine gym visits.
“Over the course of 4 to 6 weeks, those who workout routinely, at least four times a
week from 30 minutes to 1 hour each day, will notice changes in their body,” Rob
says.
The 52-card workout is not a novice workout and anyone choosing to begin this
workout should build up their endurance before jumping into this routine. But, if you
are prepared to endure a little pain and gain a healthier lifestyle, then the 52-card
workout is in the cards for you.
Classes such as this one are held at the Humana Fitness center (open to outside non-
employee members). Call (502) 580-1300.
By Lauren Heins
Rob Arnold has come up with a new gym routine to help gym members burn calories
and cross-train their bodies to their max.
Have you ever thought about using an old deck of cards from around the house
instead of hitting the gym? That is exactly what Rob Arnold is doing during his weekly
boot camp class. Rob, a fitness and recreation coordinator working for Corporate
Fitness Works, is proving that fitness doesn’t always have to be your typical treadmill
run and weight regiment anymore. He has come up with a new gym routine to help
gym members’ burn calories and cross-train their bodies to their max.
Rob’s Boot Camp class begins with participants lining up one behind the other.
“Line up everyone…are you ready for this?” Rob yells to the class participants as he
writes down what each workout is represented by what playing card.
For Rob’s class, diamonds stand for push-ups, hearts stand for jump-roping, clovers
stand for jumpees (a squat move and jump-up) and spades stand for burpees (a
jumpee with an added push-up). For at home purposes, this system could be changed
up any way you like. Playing cards are drawn one after the other until all 52 cards
have been used up. Each time a diamond card is drawn, the class does push-ups and
the number of push-ups is determined by the number on the card. If a five of
diamonds was drawn, that means five push-ups should be completed.
Before the exercise session begins, everyone is looking around the room at each
other. They have no clue what they are in for. A manageable amount of room
surrounds each individual for jump-roping, push-ups, jumpees and burpees. Rob
writes on a dry erase board what exercise will be represented by what playing card.
Don’t let this mild-mannered beginning throw you for a loop, this exercise regiment will
have you sweating in no time and reminding your body of those hidden muscles you
normally don’t use when exercising.
For the 52-card workout session, it can take anywhere from 45 minutes to 1 hour.
Every time a card is drawn Rob yells out to the participants what to do next.
Rob draws a 10 of spades, “10 jumpees everyone, let’s go!”
Working out with several people in a classroom situation is motivating, but you can do
this exercise at home with a friend or significant other drilling you with the cards that
are drawn.
If a face card is drawn, participants would complete 10 repetitions of that particular
card-indicated exercise, and if an ace is drawn, participants would complete 15
repetitions of the card-indicated exercise. For example, king of diamonds, would
indicate 10 push-ups. Another element to this workout is jump-roping. To make it more
challenging, Rob multiplies the heart cards by 10 for jump roping. That means when a
face card or the 10 of hearts is drawn you will be completing 100 jump ropes total.
So, you see, it’s kind of like playing poker — you’re taking a risk each time a card is
drawn; only you aren’t betting anything, except a chance to improve your health.
If you are worried about staying motivated, Rob says you just have to stay upbeat and
keep going. Rob keeps his class motivated and attentive with his dynamic voice and
encouragement.
“I motivate my classes to stay intense. You aren’t going to see results if you just go
through the motions and only give 50 percent,” Rob says. “I yell and try to stay
intense myself, and a little Red Bull helps me before class too.”
Rob says cross-training is key to building endurance and helps work muscle groups
that may get overlooked during routine gym visits.
“Over the course of 4 to 6 weeks, those who workout routinely, at least four times a
week from 30 minutes to 1 hour each day, will notice changes in their body,” Rob
says.
The 52-card workout is not a novice workout and anyone choosing to begin this
workout should build up their endurance before jumping into this routine. But, if you
are prepared to endure a little pain and gain a healthier lifestyle, then the 52-card
workout is in the cards for you.
Classes such as this one are held at the Humana Fitness center (open to outside non-
employee members). Call (502) 580-1300.