So I went back to the drawing board on this one and put together something that offers the same randomization benefits of traditional Lazy Bum Fitness routines, but makes use of the kind of equipment most folks probably won’t have in their own homes.

The Workout

Every time you hit the gym, you’ll perform a total of five exercises (one core movement, three lifts and one cardio). These five exercises will come from five different groups of movements, and you’ll randomly draw one from each group each day. It’s probably going to be a little difficult to explain, so let me rattle off the groups of exercises, then I’ll hit you up with an example, which (hopefully) will make sense.

As you read through these, keep in mind that you’ll only be using one weight amount per exercise, so choose something challenging, but not something that will make you puke if you end up performing four sets of 11. For example, let’s say you choose 150 pounds for the bench press; every set of bench presses you perform this month will use this weight, regardless of the amount of reps.

Group 1:

• Hearts: Sit Ups
• Diamonds: Leg Raises
• Spades: Bicycles
• Clubs: Back Hyper Extensions (use the non-weighted apparatus at the gym)

Group 2:

• Hearts: Bench Press
• Diamonds: Leg Press
• Spades: Cable Rows
• Clubs: Dips

Group 3:

• Hearts: Overhead Press
• Diamonds: Leg Curls (machine)
• Spades: Lat Pull Downs (cable)
• Clubs: Chin Ups

Group 4:

• Hearts: Triceps Push Downs (cable)
• Diamonds: Calf Raises
• Spades: Arm Curls
• Clubs: Push Ups

Group 5 (Cardio):

• Hearts: Stationary Bike
• Diamonds: Stair Master
• Spades: Elliptical Trainer (with moving hand grips)
• Clubs: Elliptical Trainer (without moving hand grips)

Here’s How It Works

Start with a regular deck of playing cards (take the jokers), and give it a good shuffle. Now draw one card. Note the suite of that card (don’t worry about the value). The suite determines what exercise from Group One you’ll perform. Now set that card aside and draw four more. This time don’t worry about the suite, and focus entirely on the face values, as these dictate how many reps you’ll perform.

One card = one set. The face value determines how many reps you’ll perform of that set.

The same principle applies to groups 1 through 4.

Group 5 – the Cardio session – is a bit different. You’ll still determine what type of cardio machine you’ll use by drawing for the suite, but instead of performing four short sets, you’re going for one long one that combines the total value of all four cards divided by two. So if the four cards add up to 36, divide that by two and you’ll rock it out for a solid 18 minutes. Make sense?

A Random Example:

First card drawn: Eight of Hearts. Disregard the eight and note that hearts represents sit up for group one. So you’re doing sit ups, lucky you. Then you draw the eight of diamonds. Disregard the diamond portion; then perform eight sit ups. Next card: Three of Clubs = three sit ups. Next card: Five of Spades = five sit ups.

Sixth card drawn: King of Clubs. Clubs represents dips for group number two…

See how that works?

Follow Along With Me This Month

Instead of just posting my workouts each month, I’m actually going to post updates on how I’m coming along. I’d love to hear how you’re doing as well, so drop me a line in the comment section and tell me how you’re doing.

We’re getting back to the basics this month, which many of you might like considering the last two months’ crazy routines. All you need this time around is a single dumbbell – just remember that we’re using the same dumbbell for all exercises, so choose wisely.

If you haven’t read the How-To page, you should. It explains how this whole process works (it’s super easy, believe me; if it wasn’t easy I wouldn’t do it!).

March 2010 Workout

• Ace: Sit Ups
• Two: Crunches
• Three: Leg Raises
• Four: Supermans
• Five: Deadlifts
• Six: Push Ups
• Seven: Overhead Press – Right Arm
• Eight: Overhead Press – Left Arm
• Nine: Arm Curls – Right Arm
• Ten: Arm Curls – Left Arm
• Jack: Squats
• Queen: One Arm Rows – Right Arm
• King: One Arm Rows – Left Arm
• Joker: Rest!

Important Stuff

Jokers. You probably noticed that we’re using the Jokers this month. Consider them a rest. If you draw one, you don’t have to do anything! But it still counts towards your 20 cards per workout – so think of it as a “get out of exercising free” card.

As usual, we are shooting for 20 cards per workout, and one workout per day.

Goal. 300 reps. Once you’ve met or exceeded 300 reps for any particular exercise, you’re done with it for the month!

Instructions

Each card face value represents one exercise, and the suite represents the amount of reps. What that means is when you draw a card, you’ll perform the exercise associated with the face value, and will perform the amount of reps associated with the suite. (The reps and exercises are listed further down).

For instance, drawing the Five of Diamonds card would mean you’d perform five arm curls with your right arm.

As usual, keep track of your results so when you hit the monthly goal for a particular exercise, you’re done with it! And because of the nature of this month’s program, you can take the “completed” cards out of the deck until next month. For instance, if you achieve the total goal for Arm Curls with your Right Arm, you can take all the five cards out of the deck – you won’t need them anymore.

Again, you’re only going to use one dumbbell for all exercises spanning the entire month, so choose your weight carefully. This month uses a combination of body weight exercises and dumbbell exercises.

(For more information, visit the How To page – though this month is such an deviation from the norm that it probably won’t help you much, other than to give first-timers a general idea about the Lazy Bum Fitness program).

Repetitions

The amount of reps per card is determined by the suite.

• Hearts: 3 reps
• Diamonds: 5 reps
• Spades: 8 reps
• Clubs: 10 reps

Exercises

The exercise you perform is based on the card value (i.e. number or face value) of the card you draw. We aren’t using Jokers this month, so you can remove them from the deck if you’d like.

• Ace: Push Ups
• Two: Overhead Press – Right Arm
• Three: Overhead Press – Left Arm
• Four: Abdominal Crunches
• Five: Arm Curls – Right Arm
• Six: Arm Curls – Left Arm
• Seven: Lunges – Right Leg Forward
• Eight: Lunges – Left Leg Forward
• Nine: Pull Ups*
• Ten: Bicycles
• Jack: Dumbbell Rows – Right Arm
• Queen: Dumbbell Rows – Left Arm
• King: Chin Ups*

*Note: Just perform one rep of Pull Ups or Chin Ups per card, depending on your skill level.

Goal

350 total repetitions per exercise.

If you perform just one Pull Up and Chin Up per card, the goal for those is 50 each.

Total Sets / Cards Per Workout

Draw 20 cards for each workout.

If you meet or exceed the monthly goal for any particular exercise, remove those cards from the deck.

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.