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.

Oh, and this month’s routine is based entirely on body weight – no need for dumbbells or weight plates, but you will need a pull up bar.

Here’s the basics for this month: There are four total workouts, and they are each designated by a card suite. So you’ll begin your Lazy Bum Fitness session by drawing one card, and the suite of that card will determine the day’s workout. (NOTE: Do not perform the same workout two days in a row! Draw again if you get the same suite you drew the day before).

Here are the routines. I’ll explain a little bit more about each on further down.

Hearts Workout

• Hearts: Burpees
• Diamonds: Plyometric Push Ups
• Spades: Squat Jumps
• Clubs: Bicycles

Monthly Goal: 250 reps for each exercise.

Diamonds Workout

• Hearts: Push Ups
• Diamonds: Dips
• Spades: Plank Twists (from Push Up Position)
• Clubs: Crunches

Monthly Goal: 250 reps for each exercise.

Spades Workout

• Hearts: Pull Ups
• Diamonds: Chin Ups
• Spades: Supermans
• Clubs: Hanging Knee Twists

Monthly Goal: 250 reps for each exercise.

NOTE: If you struggle with pull ups and chin ups, just perform one rep per set regardless of the card value. In this case, the goal for these exercises is 35 total reps each.

Clubs Workout

• Hearts: Squats
• Diamonds: One-Leg Squats – Right Leg
• Spades: One-Leg Squats – Left Leg
• Clubs: Lying Leg Raises

Monthly Goal: 250 reps for each exercise.

NOTE: For information about one-leg squats, see the bottom of this post.

Instructions

You’ve probably noticed that each workout has a prescribed group of exercises, which is a deviation from the normal Lazy Bum Fitness routine (to learn more about the usual Lazy Bum Fitness routine, read the How-To page). This month you’ll know exactly what four exercises you’ll be performing based on the workout you draw, rather than drawing for the exercises individually.

Here’s How It Works:

1. Draw a random card from the deck. The suite of that card determines which workout you’ll perform (don’t worry about the face value at this stage). If you draw the same workout you performed last time, redraw – don’t repeat the same workout back-to-back.
2. Now that you’re ready to perform the workout, draw a card. The suite determines the exercise you’ll perform, and the face value indicates the amount of reps (Face Cards are worth 10, and Aces are worth 11).
3. Repeat Step 2 until you’ve gone through 20 cards.
4. Record your results.
5. If you meet or exceed the month’s goal for any given exercise, don’t perform the exercise for the rest of the month, even if you draw it again. Instead, draw again until you get a card that corresponds to an exercise that hasn’t met it’s goal.
6. If you meet or exceed the month’s goal for every exercise in an entire workout, take a break when you draw it again (in Step 1). That’s right – a DAY OFF!

There you have it, this month’s Lazy Bum Fitness routine. Don’t forget to check with you doctor before beginning any new fitness program, including Lazy Bum Fitness.

*Notes about One-Leg Squats:

There are two ways to perform these, the He-Man way, and the “everybody else” way. I’ll start with the He-Man way, but don’t get intimidated if it’s not for you…

The HARD way. Stand in a comfortable stance, then lift one of your legs straight ahead. Now that you’re balanced on just one leg, lower yourself so that your thigh is parallel to the ground and push yourself back up. This requires balance, flexibility and leg strength.

The EASIER way. Stand facing away from a chair or a bench, then put one of your feet on that bench (so that your elevated leg is behind you). Lower yourself until your non-elevated thigh is parallel to the ground, then push yourself back up. Generally speaking, the higher your foot is elevated, the more difficult the exercise.

This month’s workout includes a combination of compound exercises and isolation movements, which will make for some interesting training days. All you’ll need for resistance is a dumbbell and your own body weight.

(I’m also including pushup handles this month, but if you don’t have them, simply set up three chairs – one for your feet, and one each for your hands with enough space for your body to fall at or below your hand level).

As usual, chose only ONE dumbbell for the every exercise for the entire month. So pick a weight that’s challenging, but not so heavy you can’t crank out several reps with good form for every exercise. By the end of the month you’ll be swinging it around like a rag doll.

When you meet or exceed the goal for a specific exercise, don’t perform that exercise for the rest of the month. If you draw the corresponding card again, just redraw until you’ve selected an exercise that hasn’t met its goal.

Also, we won’t be using the Joker cards this month, so feel free to take them out of your deck.

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

Workout

• Ace: Side Lateral Raises with Dumbbell – Right Shoulder
• Two: Side Lateral Raises with Dumbbell – Left Shoulder
• Three: Pushups with Pushup Handles – Hands Positioned in Parallel at Waist
• Four: Pushups – Regular
• Five: Lunges with Dumbbell – Right Leg Forward
• Six: Lunges with Dumbbell – Left Leg Forward
• Seven: Chin Ups*
• Eight: Squats with Dumbbell
• Nine: Dumbbell Swings** – Right Hand
• Ten: Dumbbell Swings** – Left Hand
• Jack: Dumbbell Rows – Right Hand
• Queen: Dumbbell Rows – Left Hand
• King: Crunches

Cards/Sets per Workout: 20.

Goal: 350 reps for each exercise except Chin Ups. The goal for Chin Ups is 50.

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

**Note: If you’re unfamiliar with Dumbbell Swings, check out this Video. (It’s not me, but the guy, John Sifferman, does an EXCELLENT job demonstrating them).