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Listed below there will be 3 workouts. The first workout will be for people who don't have any equipment and could be done at home. The second workout will be designed for individuals who only have access to a few dumbbells, and the third will be for individuals who have access to a full gym. (24-hour offers free seven-day passes if you would like)
BODY WEIGHT
Deck of Cards Bodyweight Workout:
Card Suits and Exercises:
Hearts: Push-ups
Diamonds: Squats
Clubs: Sit-ups
Spades: Burpees
Instructions:
Shuffle the deck of cards thoroughly.
Draw a card and perform the exercise and the number of reps based on the card's value (e.g., 2 of hearts = 2 push-ups, 10 of diamonds = 10 squats).
Complete all repetitions for the drawn exercise before moving on to the next card.
Face cards (Jacks, Queens, Kings) can be assigned a higher number of reps (e.g., 10 reps).
Aces can be assigned a challenging number of reps (e.g., 15 reps) or a special exercise variation.
Sample Workout:
Hearts: Push-ups
Diamonds: Squats
Clubs: Sit-ups
Spades: Burpees
Assigning Repetitions:
Number cards (2 to 10): The number on the card represents the number of repetitions.
Jacks: 10 repetitions for all exercises.
Queens: 12 repetitions for all exercises.
Kings: 15 repetitions for all exercises.
Aces: 15-20 repetitions for all exercises or choose a challenging exercise variation (e.g., diamond push-ups, jumping squats, V-ups, burpee variations).
Workout Sequence:
Draw a card from the deck.
Perform the exercise and repetitions based on the card's suit and value.
Take a short rest (around 15-30 seconds) between cards if needed.
Continue drawing cards and completing exercises until you have gone through the entire deck.
Dumbbell Workout
Warm-up: 5-10 minutes of arm circles, shoulder rolls, and light shoulder stretches
Circuit:
Dumbbell Bench Press: 3 sets of 10 reps
Dumbbell Rows (Single-arm, each side): 3 sets of 12 reps
Dumbbell Hammer Curls: 3 sets of 12 reps
Dumbbell Overhead Tricep Extensions: 3 sets of 10 reps
Metcon:
EMOM (Every Minute on the Minute) for 12 minutes:
Odd Minutes: 10 Push-ups
Even Minutes: 10 Dumbbell Thrusters
Full Gym Workout
Barbell Deadlifts: 4 sets of 5 reps (heavier weight for strength)
Pull-ups (or Assisted Pull-ups): 4 sets of max reps (bodyweight or weighted)
T-Bar Rows: 3 sets of 8-10 reps
Seated Cable Rows: 3 sets of 10-12 reps
Face Pulls: 3 sets of 12 reps
Barbell Bicep Curls: 3 sets of 10-12 reps
Core Work: Choose an exercise like Russian twists or cable crunches and perform 3 sets of 10-15 reps.
If you were the dumbbell or at-home program post your rounds for the metcon below in the comment section.