About Me

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Hi! I am a fitness professional, a father of two gorgeous girls, a serious football fan and a LOVER of FOOD! I believe that to maintain balance in life we need to enjoy everything in moderation. But sometime during the past two and a half years, since my first daughter was born, I have lost my balancing ways. I'm addicted to food...my main addiction; chocolate. My workouts have taken a backseat to parent and tot gymnastics, crafting, and singing the ABC song. I NEED to find balance again. Please join me as I embark on this journey. I hope you too can find the balance in your own life.

Friday, March 23, 2012

Fitness is in the Cards - The Sudorific Workout

~written by Chad

A crazy thing happened to me yesterday. For the first time in months I found myself at home...alone...for about 4 hours. I think I felt just like this guy.

I can't imagine what he is reacting to

For anyone with kids, you know how rare this  type of event is. Although it sounds like nothing, it is everything! I love my wife and girls more than I can explain, but I also love some good old fashioned alone time. For me it was my first chance, in a long time, to spend more than 20 minutes in the gym. As a result I have a new and amazing workout for you.

I call this workout the Sudorific Cards. 'sudo' for short. "What does that mean?", you ask. Great question! Sudorific means "causing sweat". And trust me, this workout does! I weighed in before and after (don't ask) and I lost 1.1lbs in less than an hour. That's a lot of sweat! Many a glass of water later and I was rehydrated, but the effects of the workout continued for hours, burning more calories than I would have otherwise. The true test of a workout's calorie burn should be measured for 24 hours, not just the duration of the workout. A single workout can be responsible for some serious calorie loss. Boosting your metabolism is one of the most important ways to maximize your weight loss.
Right! Not mine!!

I digress...

For this workout, all you need is good old fashioned deck of cards. As long as there is a full 54 cards, including Jokers, you are okay.

My deck came from Walmart and cost me $0.93. I turned it into this ingenious system, because I like to do it outside and the wind can ruin the workout if you aren't careful.

For this workout, each of the cards represents an exercise and a quantity of repetitions. For the numbered cards 2-10 you will do the same number of reps that is on the card. 4 of diamonds equals 4 repetitions. For the cards 2-10, each of the 4 suits has it's own exercises. There is a specific exercise and number of repetitions for the Jacks, one for the Queens, and the same for the Kings, Aces and Jokers. In total there are 9 different exercises.

The full exercise breakdown is shown in the video. Mind the quality, not much of a techie but I'm working on it.

If you prefer, here is the exercise list.

Diamonds (2-10) : back lunge hops 
Hearts (2-10) : supine leg kicks
Clubs (2-10) : squat thrusts & push-ups
Spades (2-10) : squat jumps & narrow push-ups
Jacks : alternate leg drops
Queens : plank leg raises
Kings : high knees
Aces : mountain climbers
Jokers : burpees

Your goal is simple, get through the cards as quickly as you can.

The beauty of this workout is that with a quick shuffle of the cards you have a new workout. The exercises stay the same, which allows you to improve on them, but the order will always be different so you will never know what is coming next. Too exciting I know.

It took me 43:45 to finish and I felt like dying for a very good portion of that. I didn't die and I honestly feel awesome today. Ready for more!!! You will too, trust me.

Have fun with this one and please let me know your times. I know some of you can beat me for sure!



  1. I love the old dudes face! Makes me laugh every time I see it! Thanks for yet another great workout Chad!

  2. First thing i would like to thanks man to make me laugh with that picture you have posted at the starting.

    Second thing i really like your style for exercise and appreciate its something like you have set your goal in the cards, Great!!

  3. Every time we do exercise will not give you a energy some time you feel very weak .. so do in a right manner with trainer ..