Ethos | Easy conditioning with a deck of cards

Easy way to get some conditioning in when you have limited (or no) equipment.

HOW

Each card represents the number of reps you need to complete:

2 = 2 reps

3 = 3 reps

...

10 = 10 reps

jack = 11 reps

Queen = 12 reps

King = 13 reps

Ace = 14 reps

Choose 2 or 4 movements to complete. You should be able to complete > 13 reps in any movement you choose, so more skill oriented moves you haven't mastered are not a great choice.

2 movements: assign 1 to each color

- black: squats

- red: pushups

Volume: 208 reps per movement

4 movements: assign 1 to each suit 

- spades: squats

- clubs: inverted rows

- diamonds: pushups

- hearts: ab wheel

Volume: 104 reps per movement

The goal is to get the work done as quickly as possible without going to failure on any set. 

Use as many or as few variations of each movement as you want. It doesn't matter dude.

Example: pushups (alternate between each variation, or not)

Close grip

Wide grip

Clapping

Dynamic

Knuckles

Fingers

When in doubt, opt for 2 movements over 4 for simplicity. 

WHY: This is awesome

For all things conditioning, I always struggle with 'how much.' Even if I have a time limit (as much as possible in 10-20min) what are the params within that time? Until I quit? Until I get tired?

F that. It gets boring and wears me down. The point of these sessions is to become more resilient. In better shape. Faster. Getting tired while doing that is not cutting the mustard.

This method is awesome because you know exactly how many reps you need to do. Too easy? Do it faster and in fewer sets (if you have to rest at all). Still too easy? Add a small amount of weight. Still too easy???? Try a new movement you aren't as good at.

The variations you use are contingent on what equipment you have around you. Even if that answer is 'nothing' your options are numerous. Get creative.

PAIRINGS: That work

Squats + pushups

Squats + pullups

Squats + inverted rows

Squats + jump rope

Squats + crab walk

Squats + bear walk

Squats + lizard walk

Squats + sledge hammer slams

Squats + sled pull

Squats + sled push

Squats + kettlebell swing hard style

Jump rope + pushups

Split squat (left) + split squat (right)

If it gets too easy (i.e. you can speed through every rep and set with minimal effort) you can either:

- get faster (subjective)

- add a small amount of weight via a vest

If adding weight, be extremely conservative. The goal is daily movement, active recovery, and conditioning. This is not a strength workout.

If you don't have a deck of cards, download a deck of cards app on your phone for free.

Misc Notes

Sled work: 

Take long deliberate steps pushing through the heel. It's ok to go ultra heavy as you will never take more than 14 steps.