Use Dice And A Deck Of Cards To Get A Different, Fun Workout Anytime, Anywhere

Use Dice And A Deck Of Cards To Get A Different, Fun Workout Anytime, Anywhere

When going to the gym isn’t an option or you’re just not feeling up to doing your normal bodyweight routine, roll with this novel, spontaneous workout from Muscle and Strength instead, minimal equipment needed. You’ll need a die and a deck of cards. Image by Steve A Johnson.

A full deck of cards would be ideal. Since the whole workout lasts until every single card has been flipped, you can go with fewer cards to shorten the workout, or use two decks for a crazy challenge. There are three steps you’ll need to repeat throughout the workout:

  • Flip a card: Each of the card suits — spades, hearts, clubs and diamonds — represents a group of bodyweight or cardio exercises.
  • Roll the die: The number tells you which exercise within the suit’s group of exercises you will be doing.
  • Do the exercise: Find the exercise from the full chart below and perform it for the prescribed number of reps.

And repeat. These are the number of reps you’ll be doing, based on the card you draw:

  • Two – 2
  • Three – 3
  • Four – 4
  • Five – 5
  • Six – 6
  • Seven – 7
  • Eight – 8
  • Nine – 9
  • Ten – 10
  • Jack – 11
  • Queen – 12
  • King – 13
  • Ace – 15
  • Joker – 25

For cardio-type exercises like jumping jacks, multiply the face card by 10 to calculate the total length of time (in seconds) you’ll be performing it.

For the following tables below, the number denotes the dice roll; the second column is the exercise associated with it. So, if you roll a two and get a Queen of hearts, you’d be doing 12 reps of burpees.


Dice Roll / Exercise or Form of Cardio

  1. Step Ups (Conditioning)
  2. Burpees
  3. Push Ups
  4. Lying Floor Leg Raise
  5. Hip Raise/Bridge
  6. Standing Long Jump


Dice Roll / Exercise or Form of Cardio

  1. Bear Crawl (Conditioning)
  2. Jumping Jacks
  3. Diamond Push Ups
  4. Sit Ups
  5. Tuck Jump
  6. Walk Out On Hands


Dice Roll / Exercise or Form of Cardio

  1. Running (Conditioning)
  2. Bodyweight Jump Squats
  3. Mountain Climber
  4. Abdominal Pendulum
  5. Star Push-ups
  6. Dive Bombers


Dice Roll / Exercise or Form of Cardio

  1. Jumping Rope (Conditioning)
  2. Bodyweight Lunge
  3. Superman
  4. Ab Wheel Rollouts
  5. Clapping Push-ups
  6. Jumping Butt Kicks

The unpredictable nature of the card draw can make this workout pretty challenging, so even though Muscle and Strength recommends not taking breaks, you should definitely catch your breath enough to maintain good form, while keeping intensity high. The exercises suggested aren’t locked in, so feel free to swap them with something similar or a variation that you’re more comfortable with.

Dice and Cards Bodyweight and Conditioning Workout [Muscle and Strength]


  • Random Walking or Running = RWR

    When running or walking it gets very boring if you take the same route every time. Try RWR to overcome this.

    As you approach an intersection your partner and you each display 1 through 5 fingers. If alone you can use the last digit of the current time.

    Add the two numbers together.

    Divide the sum by the number of possible routes and note the remainder:

    * Divide by 2 for a T intersection. If the remainder is 0 turn left. If it’s 1 turn right.

    * Divide by 3 for a cross road. If the remainder is 0 turn left. If it’s 1 go straight on. If it’s 2 turn left.

    You can increase the number of choices by 1 if you wish to include the possibility of doing a U turn.

    When you reach the maximum distance from your starting point that you wish to go you can then take the shortest route back. Don’t expect to be able to random walk back to your start. It is very unlikely that you will succeed.

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