SEAL Deck of Cards Workout

CHARLIE MIKE Teammates -- Jim asked, "What's the number of reps per type of card you did in the teams?" In SEAL Team, here's how we dealt the cards, since we didn't just do pushups.

Hearts = Pushups
Diamonds = Situps
Clubs = Lunges
Spades = Squat jumps

Add up the face value of all the cards (with Aces valued at 11) and you get 380. But our minimum workout was to do everything 2x. We worked up to 3x and 4x. Pullups were done singly. Lastly, Jokers were wild -- we did 8 Count Body Builders when we drew a Joker. You always did the workout with a least one swim buddy but we each did every rep. It was a fairly brutal workout that might take an hour to do.

Example (at the x2 level):

• 2 of Hearts, 4 pushups
• 8 of Diamonds, 16 situps
• Jack of Clubs, 20 lunges
• Ace of Spades, 22 squat jumps

2 = 4
3 = 6
4 = 8
5 = 10
6 = 12
7 = 14
8 = 16
9 = 18
10 = 20
[Note: Jack, Queen, King are all valued at 10]
Jack/10 = 20
Queen/10 = 20
King/10 = 20
[Note: Ace valued at 11]
Ace/11 = 22

Here are the raw numbers:
Reps 2x = 760
Reps 3x = 1,170
Reps 4x = 1,520

HOOYAH!!

CHARLIE MIKE -- ALDEN

Stew Smith's Leg Exercises for the Road

Charlie Mike reader Luciano had a question about working out on the road: I´d like to ask you if you have some work out for the legs for those cases when you don´t have access to a gym. Did you train with squats, lunges etc.? I have trained in a gym for several years, but always think what happens if you have to travel or can´t go to a gym because you haven´t the time, money, etc.

Answer: Here is what I do when I'm traveling for leg days.

Option #1 - run 2-3 miles but in between each 1/2 mile I stop and do

squats - 25
lunges 15 / leg
heel raises - 25

Option #2 - if not comfortable with running around a strange town or gym does not have a bike, treadmill, etc... do the same leg exercises but run flights of steps.

I like to run 5 flights of steps / stop and do above leg PT - repeat 4-5 times. Then I go back to my room and do ab exercises in between leg stretching.

Stew


Stew Smith CSCS
Alden's USNA and BUD/S classmate and pal for more than 20 years (ouch)

Note: Charlie Mike blogger Tom Ranich (another SEAL pal on the 20 year plus plan) had the following advice for Luciano: Lunges, squat thrusts, 8- counts, flutter kicks and my favorite---running the stairs of the hotel. Lastly, Alden Mills's advice is to do the 8-count Body Builder Perfect Pushup workout (to the right of your screen: it's the fourth workout, at the bottom).

_________________________________________________


Stew Smith is a former Navy SEAL and fitness author, certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.