Greetings, fellow Lazy Bums. Here’s the new routine for April, 2009. Feel free to follow along – let me know how you’re doing by dropping me a comment or two.
This month is a little different in that we’ll be alternating between two workouts. The first uses free weights, the second is pure body weight. Just cycle between them, one after the other, and ideally you’ll perform an equal amount of workouts from workout one as you will from workout two.
Speaking of weights, this time we’ll be using an actual weight plate (not a dumbbell, like in the past). Just the plate by itself – not connected to a barbell or dumbbell or Memphis Belle – sorry, bad joke. It will take some getting used to, but you’ll actually be hitting different muscle fibers.
As always, just use one weight for all exercises, don’t cycle between multiple plates, so choose carefully. And remember to check with a doctor before beginning any exercise program, stop if you feel pain, rest when you need to… you know, all that legal stuff.
If you hit the goal for any given exercise before the end of the month, don’t perform that exercise for the remainder of the month. Give the others a chance to catch up! If you draw the card representing such an exercise, disregard it and draw again.
(If you’re new to Lazy Bum Fitness works, visit the How-To page for instructions.)
Workout One
- Ace: Overhead Press – Right
- Two: Overhead Press – Left
- Three: Lunges – Right
- Four: Lunges – Left
- Five: Arm Curls – Right
- Six: Arm Curls – Left
- Seven: Squats
- Eight: Rows – Right
- Nine: Rows – Left
- Ten: Upright Rows – Right
- Jack: Upright Rows – Left
- Queen: Deadlifts
- King: Hip Lifts
Goal: 200 reps for each exercise.
Workout Two
- Ace: Staggered Grip Push Ups – Right
- Two: Staggered Grip Push Ups – Left
- Three: Kick Ups – Right
- Four: Kick Ups – Left
- Five: Dips
- Six: Mixed Grip Pull Ups – Right*
- Seven: Mixed Grip Pull Ups – Left*
- Eight: Supermans
- Nine: Inverted Rows
- Ten: Rotating T-Cross – Right
- Jack: Rotating T-Cross – Left
- Queen: Squats
- King: Bicycles
Goal: 200 reps, except for the Mixed Grip Pull Ups, the goal for those is 30 each.
*Note: For Mixed Grip Pull Ups, just perform one rep per set regardless of the card value.