CARD WORKOUT EXPLAINED!
Subject: SIMPLE, PAINFUL, EFFECTIVE
From: SCRAPPER
Date: 11-Mar-00 | 01:23 PM
ok, there was another thread that mentioned the "card pt" that i do in my classes. its super simple to do and works the shit out of you. here we go:
take an ordinary deck of cards. all face cards are a leg exercise. all non-face cards are some type of pushups. here are some guidelines:
any card less than a 5, is automatically a 5.
all leg exercises are done in a 4 count manner. if you were doing wide leg squats, you would count 1 as you went down, 2 as you came up, 3 as you went back down, and ONE when you came back up. thats one rep.
the face cards are counted like this: JACKS are 10 reps, QUEENS are 15 reps, KINGS are 20 reps, ACES are 25 reps.
if you are going to throw GRAPPLING UNLIMITED PUSHUPS in the mix, it must be a set of 100.
the fastest i have ever done this workout is 24 minutes, but it can take a full hour at times.
here is a list of some different exercises that you can use: regular pushups, close grip pushups, wide grip pushups, dive bomber (hindu) pushups, wide leg squats, half squats, shootfighter (hindu) squats, bootstrappers (SAVE THESE FOR THE ACES! HEHEHE), lunges
those are only a few of the exercises you can throw into this workout. I heard that dan gable used to do this with strictly pushups and ive seen some guys do this with PULLUPS. amazing. have fun and good luck. feel free to ask any questions about any exercises.
SCRAPPER
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From: whaledog
Date: 12-Mar-00 | 05:18 PM
Wow!
It hurts just reading this.
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From: gmelah1
Date: 12-Mar-00 | 07:18 PM
Didn't Karl Gotch come up with this workout? That guy sure knows how to show you the meaning of pain.
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From: SCRAPPER
Date: 12-Mar-00 | 07:58 PM
im not sure who came up with it. i first saw it about 8 years ago when some of my diver bros were doing it. sucked doing it then, sucks doing it now. hehe
i think ill do it tomorrow just to hear my class bitch. =)
SCRAPPER
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From: CWolvie
Date: 12-Mar-00 | 08:00 PM
LOL
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From: ILVQLOS
Date: 12-Mar-00 | 08:50 PM
Scrapper, What are bootstrappers and please explain how to do them. Thanks
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From: SCRAPPER
Date: 12-Mar-00 | 11:33 PM
BOOTSTRAPPERS are the some of the most evil leg exercises i have ever had the pleasure of doing. i like to mix them with squats and sprints to get a really nice little burn in the quads. hehe. here is a description from my bodyweight workouts:
BOOTSTRAPPERS. (4CT) BEND DOWN UNTIL YOUR ASS TOUCHES YOUR HEELS, BUT MAKE SURE YOUR HEELS ARE OFF THE GROUND. PUT YOUR HANDS ABOUT A FOOT OUT IN FRONT OF YOUR TOES AND MAKE SURE YOUR KNEES ARE INSIDE YOUR ELBOWS. STRAIGHTEN OUT YOUR LEGS UNTIL YOUR HEELS TOUCH THE GROUND THATS 1. BRING YOUR ASS BACK DOWN TILL IT TOUCHES YOUR HEELS, THATS 2. BACK UP AGAIN, THATS 3. ASS BACK DOWN TO YOUR HEELS, AND THATS 1 REP. KEEP IT A NICE FLUID MOTION AND TRY NOT TOO BOUNCE AT THE BOTTOM. GOOD QUAD/HAMSTRING WORKOUT.
you dont have to lock your legs out straight when you go up, just make sure your heels touch the ground. also, make sure that you put your weight forward on your hands so your balance isnt directly over your feet.
let me know how you like them.
SCRAPPER
NOTE: Posted as-of Apr 14, 2000 on Nov 22, 2013 to mirror my old archives - http://stickgrappler.tripod.com/ug/card.html.
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