Looking for a new way to shake up your workout? Well, you can do it easily, and literally, with a pair of dice and the guide below. The idea is simple, roll your die and then look to the corresponding numbers on the grid to find the prescribed exercise and reps for that combo.
Once you know the basic layout of the grid, it’s quite easy to follow.
- The number for each dice are in black, on the top and far left of the grid.
- For each roll, every combination of numbers will direct you to a different exercise (roll a 3 and 6? your move is boxing jabs. or 5 and 1? pop squats)
- Prescribed reps are shown in red. For the most part, you can just add the sum of your die to find your reps (1 + 2 = 3 reps) (2 + 4 = 6 reps).
- The exception is for every pair you roll. Roll two 1’s? You’ll do 10 reps. Lucky pair of 6’s? That’s 60 reps.
- On the bottom of the grid, you’ll see a “Multiplier” line, also in black. It works simply by multiplying the prescribed reps for the number shown below that column. So, if you land anywhere in the first column (that means, you rolled and got at least one “1”) you can increase the intensity of the workout by multiplying the prescribed reps by 6. Let’s say you roll a 3 and a 5, normally you’d do 8 Power Jacks. With the multiplier you’d do (8 x 4 =) 32 power jacks.
- As you can see, the multiplier seriously increases the intensity and volume of your work – it’s totally optional!
There are a couple things I love about this workout. Number one, it requires pretty much zero thought. Just roll the die and see what’s on tap. Number two, you don’t know what’s coming. Sometimes that’s best 😉 Lastly, it’s fully adaptable based on your fitness level, how much time you have, and how much energy you’ve got for a workout.
To complete a workout, first decide whether or not you’re up for the multiplier. If you’re a beginner, leave it out. If you’re up for a challenge or have a little more time, add it in. (You don’t have to use it for every roll!) Then, decide how you will complete the workout. I suggest a couple different options. From there, simply edit your format based on how much time you have.
Here are a couple options:
- Before starting, roll the dice 20 times. Write down each exercise and the prescribed reps. Then, try to complete everything as fast as possible.
- This is a good option to try WITHOUT using the multiplier
- Set a timer for 10 minutes (or 20, or 30, etc.) and then start your workout. Roll the die, complete the exercises, and repeat. Move quickly and don’t stop until your time is up!
- Commit to a number of rolls (10, 15, 20, 30, etc.) Roll the die, complete the reps and then repeat until you’re done. You get a bit of built in rest here during the time it takes you to roll.
- This is a good option to try WITH the multiplier
- Complete all reps and exercises for all 6 “pair” rolls – 10 Man-Makers, 20 Push-Ups with Row, 30 Ground to Overhead, 40 Thrusters, 50 Bicycles and 60 Mt. Climbers.
For demos of all of the exercises in this workout, visit my exercise index!
How do you shake up your workouts? What version of the dice workout will you try?Comment below!