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).