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.

How can four exercises do all this? Simple, we’re going to be using big, compound exercises. In case you don’t know, “Compound Exercise” is a fancy word for any movement that requires the activation of more than one muscle group and set of joints. A push up, for example, is a great compound exercises because it uses the pectorals, triceps and even the front deltoids; while requiring the shoulder and elbow joints. A simple movement, like an arm curl, is not a compound exercise because it only uses the biceps in terms of muscles, and the elbow in terms of joints.

What’s the big deal about Compound Exercises?

Because compound movements use more muscle fibers, they require more calories to perform. And because we’ll be working the big muscles, they’ll demand more calories throughout their recovery process, meaning… You’ll Burn More Calories Even When You’re Not Exercising!

Pretty cool, eh? I’m all for maximum benefit with the least amount of effort.

Here’s this month’s routine. Be sure to scroll down farther for more instructions since this month is a little different than normal.

Oh, and read the How-To page before you get started, it explains the Lazy Bum Fitness system.

April 2010 Workout Routine

• Ace: Push Ups
• Two: Push Ups
• Three: Push Ups
• Four: Chin Ups*
• Five: Chin Ups*
• Six: Chin Ups*
• Seven: Squats (body weight)
• Eight: Squats (body weight)
• Nine: Squats (body weight)
• Ten: Crunches
• Jack: Crunches
• Queen: Crunches
• King: Crunches
• Jokers: Not used – take them out of the deck this month

*For Chin Ups: You can choose to only perform one rep per draw regardless of the card value.

Instructions

Treat each individual face value the same way you would if they were separate exercises. That means you might have several days when more or one suite corresponds to, say, crunches. That’s okay. In fact, you may have some days when it seems like all you’re doing is body weight squats. That’s okay, too!

Similarly, the monthly goal corresponds to each individual face card value. So if you draw an Ace and a Two, track them during your daily workout the same way you would if they were separate exercises. When you add them up, you might find that you’ll hit the goal of 300 for “Ace push ups” before “Two push ups.” That’s the point!

CARDS PER DAY: 20 cards per day.

GOALS: 300 total reps per overall card value. *If you’re only performing one rep per set of chin ups, the goal is 35.

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.

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.

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).