Hello again, Lazy Bums. Here is May’s Routine. Feel free to follow along, and let the rest of us know how you’re doing by writing a comment or two as you go.

This month includes two workouts, but we won’t be cycling back and forth between them like last month. Rather, you’ll perform the exercises listed in Workout One every day. When you hit the goal for that exercise, you’ll perform the movement in Workout Two when you draw the same card. When you complete the goal for the Workout Two exercise, don’t perform that exercise for the rest of the month. Just draw another card if it comes up again.

For Workout One, use a dumbbell. For Workout Two, use a weight plate (by itself – not on a bar or dumbbell). Ideally, the plate will be heavier than the dumbbell, which will provide progressive resistance throughout the month. Just use one dumbbell for all weighted exercises in Workout One, and one weight plate for the similar exercises in Workout Two. No switching between different sized dumbbells or plates.

Notice that this month includes a variety of body weight and weight lifting exercises.

Here’s an example of how this month’s Workout Routine works:

Once you perform 150 or more Overhead Presses with the Right Arm (with a dumbbell) in Workout One, you’ll perform the Overhead Presses with the Right Arm (with a weight plate) in Workout Two. Once you’ve performed 150 of those, you’re done! Just draw another card next time you pull an Ace until you come up with an exercise that hasn’t met both goals yet.

The Workouts and Goals are organized on per-exercise basis, so it’s perfectly normal to end up performing a mix-match of Workout One and Workout Two exercises.

(New to Lazy Bum Fitness? Read the How-To page for instructions).

Workout One

• Ace: Dumbbell Overhead Press – Right Arm
• Two: Dumbbell Overhead Press – Left Arm
• Three: Dumbbell Lunges – Right Leg Forward
• Four: Dumbbell Lunges – Left Leg Forward
• Five: Chin Ups*
• Six: Pushups
• Seven: Dumbbell Squats
• Eight: Dumbbell Rows – Right Arm
• Nine: Dumbbell Rows – Left Arm
• Ten: Dumbbell Upright Rows – Right Arm
• Jack: Dumbbell Upright Rows – Left Arm
• Queen: Dumbbell Deadlifts
• King: Bicycles (feet can touch the ground)

Goal: 150 reps for each exercise, except Chin Ups. The goal for Chin Ups is 20 reps.

*Note: For Chin Ups, just perform one rep per set regardless of the card value.

Workout Two

• Ace: Weight Plate Overhead Press – Right Arm
• Two: Weight Plate Overhead Press – Left Arm
• Three: Weight Plate Lunges – Right Leg Forward
• Four: Weight Plate Lunges – Left Leg Forward
• Five: Pull Ups*
• Six: Pushups – Hands Upside Down and at Waist Level
• Seven: Weight Plate Squats
• Eight: Weight Plate Rows – Right Arm
• Nine: Weight Plate Rows – Left Arm
• Ten: Weight Plate Upright Rows – Right Arm
• Jack: Weight Plate Upright Rows – Left Arm
• Queen: Weight Plate Deadlifts
• King: Bicycles (feet never touch the floor)

Goal: 150 reps for each exercise, except Pull Ups. The goal for Pull Ups is 20 reps.

*Note: For Pull Ups, perform one rep per set regardless of the card value.