In order to progress, workouts should constantly be challenging and sometimes even unpredictable. Your body is a clever machine and will adapt to a stimulus faster than Charlie Sheen can say "winning" after doing 3 consecutive lines of coke. Try the deck of cards workout once in a while to really shock the system....
This is the protocol applied to a fat loss/metabolic circuit workout, but it could also apply to a strength or hypertrophy workout too. First off, pick 4 exercises and assign them to a suit. For example:
Spades - battle rope drills
Clubs - kettlebell swing
Hearts - mountain climbers
Diamonds - medicine ball slam
Pick a card at random and add a zero onto the end of the number you get, that's how many seconds you'll perform that exercise for.
For example if I picked a 4 of diamonds that would equate to 40 seconds of medicine ball slams. Rest 60 secs then pick another card at random. It's worth noting I use an ace as 30 seconds and a jack, queen and king as 60 seconds. I also like to put 2 jokers in the pack as well. A joker means 20 seconds on each exercise, no rest in between! Can you see how unpredictable these workouts could get?!
Have fun.....
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