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.

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.