As with all exercises and exercise programs, before starting consult with your health care professional and if anything hurts or just doesn’t feel right while exercising – STOP.
Pick an exercise, then starting with the first card, #24, do the number of reps that appear on the center of the card, count out that many seconds and move on to the next card, 24 reps, rest 24 seconds, 23 reps, rest 23 seconds and so on. If you can complete the 24 to 1 count down you will have completed 300 reps of your chosen exercise. The cards were designed to help you keep count. Using this method you can complete 300 pushups or 300 squats in 10 to 12 minutes.
In the beginning you may want to take longer in-between rest intervals or start with a lower number or even break your 300 rep workout up into 2 or 3 smaller workouts throughout the day. If you start at 24 and are interrupted take one of the quick workout cards and use it as a place keeper. Later when you return you can pick up where you left off. The number on the left indicates the total number of reps you will complete if you start with that card and finish with the #1 card or if you started with the #1 card and counted up. Example; if you look at the #15 card the number on the left is 120. Starting at #15 and finishing with the #1 card you will have completed 120 reps of whatever exercise you have chosen or if you started with #1 and finished with #15 you will have completed 120 reps. Don’t get hung up on the 10 minutes, go at your own speed, and use good form.
In the beginning you may want to start with a low card like #10 and countdown to #1. That’s a total of 55 reps of pushups or whatever exercise you have chosen. Do that for a week, or as long as needed, then move on to the next card, #11 and do that for a week or so. Slowly work your way up to the #24 card. GREAT FOR REHAB!
The number on the right of the card is the number of reps you have completed if you start at the #24 card. Example, if you start with #24 and get to #15 you will have completed 195 reps. If, for example, you thought you could complete the entire set, #24 to #1, but get to a certain point and feel you want or need to stop there, you know how many reps you have completed.
The numbers on the left can also be used to complete the set a little early. Example; you’ve gotten to the point where the complete #24 to #1 has gotten easy and you feel you want to finish up a little early. The number on the left is what you need to complete the 300 set. If you have gotten to the #8 card, the number on the left is 36, 36 reps will complete the 300 set.
Do pushups one day, squats the next, repeat twice and rest the 7th day. Do pushups one day, squats the next, and sit-ups the third day, repeat once and rest the 7th day. Martial artists, MMA athletes, pick a technique, kata, or exercise and use the cards to complete 300 reps. Use your imagination.
There are several ways to add variety, and or difficulty, to the 300 set. If you still have steam left when you get to #1, try doing a max set of your chosen exercise or starting with #1, see how far back up the ladder you can go, the number on the left will keep track of your additional reps. That’s a total of 600 if you can make it to #24. Try combining 2 exercises, first one 300 set of say pushups and then starting again at #24 again count down 300 squats. Or combine the 2 exercises, 24 squats with 24 pushups, then 23 of each, 22 and on to 1. Try starting with the #1 and work up to the #24 card, the number on the left will let you know how many reps you have completed. Pick a number; say #12 form that point on do the chosen exercise very slow. Do the countdown as a group, in turn have each member call out a variation, feet elevated, hands spread wide, hands close, one leg raised off the floor, use your imagination. Shuffle the cards and complete the set by doing the count in mixed up order. Short for time - short workout - Do only the even number cards 24, 22, 20, 18… = 156 reps - Do only the odd number cards 23, 21, 19, 17… = 144 reps. Split workout –pick 2 exercises, do one exercise with the even cards and the other with the odd cards. Try doing pushups, sit-ups, squats, grasshoppers, squat-thrusts, dumbbell curls and presses, jumping jacks, experiment, use your imagination, count down for fitness, fun and rehab.
Custom flash cards, sport specific cards, for memorizing, fitness and self improvement, made to order for your special needs and programs.
