This month we’re only using one dumbbell for all exercises, so choose the weight carefully as you’ll not only use it for compound movements but also with exercises that isolate smaller, weaker muscles.

Again, no jokers this month. Go ahead and take them out of the deck if you’d like.

Scroll down for more information about this month’s workout routine. And if you’re new to Lazy Bum Fitness, check out the How-To page here.

Workout

• Ace: Crunches
• Two: Bicycles
• Three: Leg Raises
• Four: Push Ups
• Five: Incline Push Ups (feet elevated)
• Six: Lunges with Dumbbell – Right Leg Forward
• Seven: Lunges with Dumbbell – Left Leg Forward
• Eight: Dumbbell Swings with Right Hand
• Nine: Dumbbell Swings with Left Hand
• Ten: Arm Curls with Dumbbell – Right Arm
• Jack: Arm Curls with Dumbbell – Left Arm
• Queen: Pull Ups*
• King: Chin Ups*

Cards Per Day: 20

Goal: 300 total reps per exercise (except Pull Ups and Chin Ups – for those see the note below)

*Note: For Pull Ups and Chin Ups, just perform one rep per card regardless of the card’s value. The total monthly goal for these exercises is 42 each.

Instructions

This month’s routine includes a good mix of compound movements and isolation exercises, so you’ll burn plenty of calories and build lots of muscle while giving a little extra boost to the biceps and abs (aka the “swim suit muscles”).

If you meet or exceed the goal for any particular exercise: Go ahead and cross that exercise off of your list – you’re done with it for the month! If you draw the corresponding card again later, just draw again until you’ve got four exercises that haven’t met their goals.

If there aren’t enough exercises four a four-exercise routine (i.e. you’ve met the goal for at least 10 of the movements), just use the exercises you have left and incorporate “rest cards” for the others. Enjoy the break!

And if you accomplish the goal for ALL the exercises – Congratulations! You’re done for the month. Take a nice rest – you deserved it.