**Free for a limited time**
“Playing card circuits are one of my favourite types of sessions. Whether training alone or in a group using a deck of cards keeps the circuit fresh, fun and interesting” - Sean Lerwill, ex-Royal Marines Comando Physical Training Instructor, actor, sports model and published writer.
Playing Card Circuits
Now with this iPhone app the deck of cards has moved to your phone, making for a far more productive workout!
Using the app for the circuit is easy, and when in a group it can also add some humour, especially if you aren’t the first to go!
You start by choosing 4 exercises, for example press-ups, pull-ups, dips and shoulder presses. Or for an abs workout, sit-ups, leg raises, saxon side bends and rollouts. Each suit in the deck is assigned an exercise, I always find it helps to make some association to help remember it, but don’t worry if you don’t, as this app will remind you of which exercise you are going to do next.
The deck is shuffled and placed face down. All the necessary kit for the circuit is gathered in the area (barbells, dumbbells, rollout wheels etc and an order of march (order of who exercises when) is agreed. The first card is then turned over and everyone does the exercise of that suit the number of times on the card, i.e. a 2 of hearts would be 2 press-ups, and a 4 would be 4 press ups. Picture cards and aces are worth 10. Some exercises (like press-ups for most Marines) are always doubled as they are too easy. The whole deck is done in this fashion.
When using barbells and dumbbells, unless there is more than 1 set of kit, there is an order. For press-ups and sit-ups which require no kit, then either everyone goes together, or the order is maintained. The next card is never turned over until the last person has finished.
Now with this app you can track your Cards workout and maximise your efforts.
Fitness Improvements from Circuit Training
•Improves both your aerobic and anaerobic energy systems.
•Assists in improving your creatine phosphate energy system.
•Improves your lactate threshold.
•Boosts the body’s ability to deliver and use Oxygen.
•Increases the body’s VO2 max score.
•Increased Stamina/Muscular Endurance.
•Some improvement in strength (greater for the untrained than the trained)
•Increased lean muscle mass.
•Reduction in body fat levels.
•More calories burned than most other activities of the same duration.