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).