500 Rep Deck Of Cards Workout With Dopamineo Bands

 Working on your conditioning is one of the best things a person can do for their health. The ability to last as long as needed whether for sports or for daily life is a gift as well as a necessity. There are a variety of ways to make it happen, while some methods can seem boring, others can be very interesting especially if you use specific things that can target various muscle groups in the blink of an eye. Dopamineo Bands are one of those things.

Some of the best wrestlers in the world train with these bands to keep their skills up and enhance their cardio to last in as many matches as they can. There's a reason why several wrestlers in the UFC like Khabib didn't know the word tired. The man was a machine and outlasted many opponents. These bands provide a level of resistance that takes stamina and long lasting strength into space where it may seem endless. It doesn't take a ton of time to train with these so no need to go as long as a marathon. 

Since September of 2023, off and on, I've used this band to amplify my own cardio and keep me in shape for whatever lies ahead of me. Done many workouts from circuits to HIIT to just a quick and simple session. Every time I put my hands on it, I feel like I'm learning from the most conditioned athletes in history and trying out various exercises at different speeds and technique. 

I took an idea from my own workouts using a deck of cards and wanted to see what it would be like to do it with the Band. Consists of 5 Exercises (Push, Pull, Squat, Jump & The Propeller Exercise) and do 500 Total Reps going through the deck. It's intense and simple. It's not easy and sure AF isn't for the weak at heart. It can be done as warm up for athletes, a post-practice cool down or it can be on its own and focusing on targeting areas you want to be better conditioned in. Here is how it goes.....

Hearts: Push Exercise (e.g Chest Press)

Diamonds: Pull Exercise (e.g Chest Pull Waves)

Spades: Squats (e.g Uppercut To Squat)

Clubs: Jump Exercise (e.g Ski Jumps)

2-10 As Is

K/Q/J Is 10 Reps

Aces Are 16 Reps

Jokers Are 50 Propellers

This particular workout hits many muscle groups that keep you on your toes. Focus on technique, let the speed come naturally (you're not trying to break world records here) and pay attention to your breathing. You can start with a few cards and work your way up over time or you can go through the whole deck and take breaks periodically and each workout you reduce rest time until you can get through with very little rest other than flipping a card and adjusting the exercise. If you ever wanted to experience what a wrestler or fighter may feel during intense training and not be a competitive athlete, this is pretty damn close. This is also a way to get fit without all the hassles of gym training and getting a good session in 15-30 minutes depending on how long it takes you to finish. 

Have fun with this one and let me know how it goes for you, love to hear your feedback from this workout. Be amazingly awesome and keep killing it in 2025. Save a few bucks using my Discount Code POWERANDMIGHT to get 10% OFF. 

Dopamineo Playlist To Help Get You Started

 

When you get an idea in your head and have something good going on, you might as well share it and see where it leads. For a while now in addition to my Dopa Band Workouts, I wanted to create a playlist on my YouTube to show some basic moves you can do with the Band. Some are a little more advanced and others are the basics with the volume turned up so do speak. 

These bands are insanely fun to use and the creativity you can get from them are limitless. It doesn't matter if you're a wrestler, MMA Fighter, Fitness Nut or a bad ass Olympic Champion; Dopa Bands create a unique way to build strength and conditioning that not only lasts but enhances your energy levels, the way you move and the way you can have a better quality of life. That's why I created the playlist to showcase what you can do at least on a simpler level. Exercises you can start with and build a foundation on. 

They're not just for building athleticism and fitness, they can be great for rehab/prehab, mobility training, flexibility, rotational work, loosening up muscles and a hell of a lot more. From time to time, I'll use them to loosen up my back and legs. My joints always feel amazing after training with them and because they're not time constricted, you can get in something great in as little as 5-10 minutes. If you wish to go longer, that's awesome, you get to decide what could work for you and take the amount of steps needed to get better and better. 

Now, one of the perks of getting a band is that once you learn some of the exercises that can get you started, you can access even more tutorials from the DopamineO company themselves that will send your fitness into the stratosphere. Get your hands on workouts and exercises from World & Olympic Champions, MMA Tournament Winners, College Wrestlers and other Pro Athletes that will showcase their explosiveness, strength, power, speed, reactions and more that made them some of the very best on the planet. I can give you samples of things that can get you going and have some fun with, but when you learn from the cream of the crop, you'll find out what you're capable of and harnessing a new level of cardio that is just unbelievable. 

One of my favorite exercises is the Squat & Row Combo which is very simple, take the band, Squat down, come back up and pull towards the rib cage. Nothing too complicated and works multiple muscle groups which can aid in conditioning training along with agility. I do this often in my own training doing either circuits or HIIT Workouts where I would do this for up to a minute or so with other exercises for a total of 15-30 minutes of a full workout. It's great as it can be used to train for wrestling working on the duck under and pulling your opponent in for the kill or it can be done to work on knee mobility and working the upper back muscles to build strength for rehabbing. There are so many things this exercise can do it's nuts yet it's so simple to do. 

With practice, a good work ethic and utilizing your imagination, these bands will benefit you in ways that I can't even fathom and who knows what you'll be able to do. You can take them anywhere, even to the gym to use for rest periods, warm ups, cooldowns, finishers or part of your routine. You can bring them to the park like you'll see with some of the exercises in this playlist. Take them down to the Lake and work on some stuff before going swimming like the Propeller for example. It is a great companion for at home training or to travel with. 

In this playlist there are more than a Dozen exercises at your disposal to get you started that range from working specific muscles to explosive training and combo moves. Grab a band today and start on the path to a new you and have a kick ass time. Don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF your order. You got this and keep being amazingly awesome. 

Workout System With Dopa Band That Promotes Heavy Conditioning

I do my best to keep my workouts to a minimum for maximum results that I can produce. Never waste time doing things just for saying you did something. I want to accomplish the best workout I can to get in better shape little by little each time. When your life can be a whirlwind at times and the people in your life depend on you, it's important to take the time to make an effort on your training so you can be strong and fit for those that need you. 

Experimenting with the Dopa Band has been wonders and testing out workouts has been awesome. One of the things I've come up with to get the most out of my workouts lately with the Band is to do interval training by going for a good period of time while resting only half the amount. This has led to doing a 30/15 For 4 Protocol that I enjoy doing because I can go hard, rest half the time and get in a few rounds per exercise to get whatever I need done. The idea is to work an exercise for 30 seconds, rest for 15 and repeat for a total of 4 rounds. Pick up to maybe no more than 6 exercises (you can do more if you want but the point is to be efficient and getting a workout in within 20 minutes or less) and do what you can with them. 

The most common exercises I would do are rows, chest presses (sometimes adding a squat to make it a combo), waves, sprints and lunges but also at times I'll throw in Bear Crawls, Duck Walks and shooting drills like in wrestling to really tackle the lungs. I'll even throw in the Sandbell doing a Clean & Press or a Slam by combining either a sprint or Bear Crawl to it. Doing this type of training a couple times a week will be more than enough, hell you're working more than resting and testing the limits of your body's abilities. Be sure to recover well between workouts and maintain a good level of mobility and flexibility training. This can feel like hell and it's very intense. 

I've done a few workouts with this protocol, even doing one after "warming up" with a Deck Of Cards Animal Workout that takes me roughly 16 min to complete. Do the deck, take a few breaths and went into the Dopa Workout with a vengeance. Went hard but not to push to the limit of a possible injury, you're not trying to break records here. I've only done that the one time and I wanted to sleep it off afterwards, the endorphin high was crazy. I rested as little as possible between exercises of the Dopa Workout only to mark off a set or putting tying the band around my waist. The most rest I would take is around a minute or so. 

I'm no wrestler or even a world-class athlete but I do admire the training these guys go through and want to test myself to see what I can do. I never thought I'd be doing this type of training in my late 30's going into my 40's, if I was able to do these back in high school or in my 20's, who knows what kind of shape I'd be in but certain things have led you on a path to this point and I'm able to train at a level most people in my age group think is fucking nuts. It's heart breaking seeing people my age or younger dying because of the dumb shit they put themselves through or what they put in their bodies to create this illusion of health at a rate that's scary to think about. All I care about is doing the best I can while lessening the amount of injuries. We can't 100% avoid an injury but we can reduce the chances by doing things in a smart way while challenging ourselves. The band has done wonders for me and I love what it can do to make workouts more interesting and taking less time to train for maximum results. 

Get one yourself or a bundle deal for friends, family, group classes, youth groups, wrestling/MMA school or whatever and take in the benefits of being able to train with top quality equipment that you can carry in a bag. Use my discount code POWERANDMIGHT to get 10% OFF your order. Train hard, train with intent and kick ass in whatever sport or fitness endeavor you're in. We all deserve to be in great shape. Be amazingly awesome.