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.

We’re getting back to the basics this month, which many of you might like considering the last two months’ crazy routines. All you need this time around is a single dumbbell – just remember that we’re using the same dumbbell for all exercises, so choose wisely.

If you haven’t read the How-To page, you should. It explains how this whole process works (it’s super easy, believe me; if it wasn’t easy I wouldn’t do it!).

March 2010 Workout

• Ace: Sit Ups
• Two: Crunches
• Three: Leg Raises
• Four: Supermans
• Five: Deadlifts
• Six: Push Ups
• Seven: Overhead Press – Right Arm
• Eight: Overhead Press – Left Arm
• Nine: Arm Curls – Right Arm
• Ten: Arm Curls – Left Arm
• Jack: Squats
• Queen: One Arm Rows – Right Arm
• King: One Arm Rows – Left Arm
• Joker: Rest!

Important Stuff

Jokers. You probably noticed that we’re using the Jokers this month. Consider them a rest. If you draw one, you don’t have to do anything! But it still counts towards your 20 cards per workout – so think of it as a “get out of exercising free” card.

As usual, we are shooting for 20 cards per workout, and one workout per day.

Goal. 300 reps. Once you’ve met or exceeded 300 reps for any particular exercise, you’re done with it for the month!

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).