Alright, let’s talk about something I actually put together recently – these dumbbell exercise cards. It wasn’t some grand plan, more like I was getting fed up with my own routine, or lack thereof. You know how it is, you’ve got the dumbbells, maybe an adjustable bench, but then you just end up doing the same three things over and over. Or worse, you forget what exercise comes next, grab your phone to check, and bam, thirty minutes later you’re watching cat videos.
So, I figured I needed something physical, something right there in my face. No screens. I remembered using flashcards way back when, thought maybe that could work for workouts? Seemed simple enough, something I could knock out without much fuss.
Getting Started
First thing I did was just jot down all the dumbbell exercises I could think of off the top of my head. The basics, you know? Bicep curls, shoulder presses, rows, goblet squats, lunges, triceps extensions. Made a pretty decent list just from memory. Then I spent maybe half an hour online, just looking for simple illustrations or names of other dumbbell moves I’d forgotten about. Didn’t need fancy videos or detailed anatomy charts, just quick reminders. Added things like Romanian deadlifts, floor presses, maybe some fly variations. Filtered out anything too complicated or stuff needing equipment I didn’t have.
Making the Cards
I’m no artist, and definitely not a graphic designer. So I kept it dead simple. Opened up my computer, used a basic document program. For each exercise, I made a sort of digital card.
- Put the exercise name in big, bold letters at the top. Easy to read from a distance.
- Underneath, I wrote super basic instructions. Like, for a bicep curl: “Stand/sit, palms forward, lift weights to shoulders.” Just a tiny prompt.
- Left space for Sets and Reps. I wanted to be able to change these easily, so I decided I’d write them in with a dry-erase marker later.
Thought about adding little drawings, stick figures maybe? Nah, seemed like too much effort and I’d probably mess them up. Text only. Quick and dirty.
Printing and Finishing
Once I had a bunch of these digital ‘cards’ ready on several pages, I printed them out. Found some thicker paper, like cardstock, that I had lying around from some old project. Felt a bit sturdier than regular printer paper. Then came the cutting. Just used scissors, nothing fancy. Ended up with a stack of paper rectangles.
They looked okay, but I figured they wouldn’t last long with sweaty hands or getting tossed around. Remembered I had a cheap laminator tucked away in a closet. Dug that out, bought some laminating pouches, and spent an evening feeding each card through. Honestly, laminating them made a huge difference. They felt solid, protected, and I could actually write on them with a dry-erase marker and wipe it off.
How I Use Them Now
So, now I’ve got this deck of maybe 30-40 laminated dumbbell exercise cards. Before I work out, I just pull out the ones I feel like doing. Sometimes I plan a sequence: legs, push, pull. Other times, especially if I’m feeling lazy or uninspired, I just shuffle the whole deck and draw five or six cards at random. Adds a bit of surprise, keeps things from getting stale.
I lay the cards out on the floor or prop them up against something. Do the exercise, maybe note the reps I managed right on the card with the marker, then move to the next one. No phone, no distractions. Just the cards and the weights. It’s surprisingly effective. Helps me stay focused and actually get through the workout.
Was It Worth It?
Yeah, totally. It wasn’t a massive project. Took maybe an afternoon and an evening, mostly cutting and laminating while watching TV. Cost practically nothing since I had most of the stuff already. They’re not fancy, but they do the job perfectly. Keeps me off my phone and makes switching exercises quick and thoughtless. Sometimes these simple, almost dumb ideas are the ones that stick. Just plain old physical cards. Works for me.
