With  a deck of cards perform exercises as drawn for each of the following:

Hearts = pushups
Diamonds = situps
Clubs = squats
Spades = burpees

Numbered cards are done for reps as numbered 
Face cards are 10 reps 
Aces are 15 reps
Jokers = 400m run (Winter sub - 2 min hiney RIP)

As soon as 1/2 the class is done with the card - we move on!
Rx is awarded to those who do all the reps on all the cards and finish with the class.

  • The record for an entire class completing this workout is 18:28.  Not that we are into racing through workouts, or anything.  It's just and interesting fact we thought we'd share. 
  • The longest string of burpees for this workout was 42.

Many of us have enduring questions about protein. 

Know this:  Eating more lean protein may be the one thing that takes your health and fitness to the next level. 

We've persistently harassed you about the importance of increasing your lean protein intake here on this site.  We've hassled you about adding more protein to your diet.  We've harped on you about the types of proteins you should be eating.  We've gotten on your case about the importance of using protein to help satiate your appetite.  We've nagged you about how much protein you should be consuming per day.  We've henpecked you into taking challenges aimed at learning how your body responds to increased protein intake.  We've hounded you into reading our protein laden articles, essays and recipes.   

We can be painfully persistent.  Annoying.  Even irritating.   

We are going to keep on keeping on until our continuous, unrelenting, unremitting, unabated niggling drives everyone to try it for themselves.   

If you try only one thing to increase and improve your health this year ... besides GPP ... make it increasing your lean protein intake.  Below is a fantastic article to help you understand the what's, why's and how's.  

The Protein Bible: Part 1 - Introduction, by Kurtis Frank and Sol Orwell

Also read comments.  You might have a kidney issue that would preclude you from increasing your protein intake.


Rocky (down), Lou (up), Karla (down) & Karla's hugabunch.