Get Moving with this Roll of the Dice Workout

Get Moving with this Roll of the Dice Workout

Get Moving with this Roll of the Dice Workout

Not feeling your workouts these days? Dreading going to the gym? Have some fun and try this Roll of the Dice Workout! With the help of this at-home workout game, you can focus on the fun side of exercise with your family and friends while challenging your body in new ways.

How to Play the Roll of the Dice Workout

You will need:

On a blank sheet of paper, list the following exercises numbered 2-12:

2 - Front Squats with CLX Band

3 - Curtsy Lunges (Optional: Loop Band)

4 - Squat Jacks

5 - Russian Twists with CLX Band

6 - Tricep Kickbacks with CLX Band

7 - Reverse Crunches

8 - High Knees

9 - Resisted Push-Ups with CLX Band

10 - Lateral Raises with CLX  Band

11 - Side Planks with External Rotation using CLX Band

12 - Fire Hydrant

Each player takes a turn rolling the pair of dice twice. The first roll assigns you the exercise that you will need to complete. The second determines the number of reps you must perform. For example: if your first roll adds up to 5, you’re assigned Russian twists. If the second roll is an 8, you must perform 8 Russian twists. To further challenge yourself in this exercise, you have the option to use a resistance band.

If the second roll is the same number as the first roll, you must double the number of reps. You can play a predetermined number of rounds or set a timer for 20-30 minutes. Step-by-step instructions for each exercise are provided below.

Front Squat

  • Stand with feet hip-width apart and each foot in the loop separated by a loop
  • Bring your hands through the ends of the CLX band. Raise and cross your arms so that the CLX band is resting just above your elbows at shoulder height
  • Keeping your upper body still with your back and neck neutral, squat back until your thighs are parallel to the floor. Slowly return to standing

Curtsy Lunge

curtsy lunge

  • Stand with your feet shoulder-width apart and your arms down at your sides
  • Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Stop lunging when your right thigh is parallel to the ground
  • Begin to straighten your right leg, pushing up through your heel, and return your left foot to the starting position
  • Switch to the opposite leg and repeat

You can also perform this exercise with the use of a loop band. Simply loop the band above your knees.

Squat Jack

squat jack

  • Stand with your feet together and your arms at your sides
  • Keeping your back straight and core engaged, push your hips back, bend your knees, and lower your body into a deep squat
  • Touch your hands to the sides of your ankles. This is the starting position
  • Explode upward, raising your hands over your head and jumping your feet out to your sides. Your body should form an “X” at the top of the move
  • Jump back to the starting position in one fluid motion

Russian Twist

russian twists

  • Sit on the floor with your legs extended, wrapping the center of the CLX band around the bottom of your feet
  • Hold the ends of the band in each hand. Slightly bend your knees, keeping feet on the floor, and lean back at a 45-degree angle
  • Rotate the band to the right by bringing your left hand across your body and your right hand down by your right hip
  • Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to the starting position

Tricep Kickback

  • In a staggered stance, start with the center of your CLX band under your front foot
  • Hold each end of your CLX band in each hand. Bend forward slightly and bring your elbows to 90 degrees
  • Keep your upper arms glued to your side and fully extend your arm straight back. Hold briefly before returning to your starting position.

High Knees

High Knees

  • Stand with your feet hip-width apart. Lift your left knee to your chest
  • Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace

Resisted Push-Up

  • Start in a plank position, draping the CLX resistance band across your upper back
  • Loop the ends of the CLX band through your thumbs and place your hands on the floor, facing towards the floor
  • Contract your glutes and abs, then push straight up until your arms fully extend. Lower back down, chest to the floor

Reverse Crunch

reverse crunch

  • Lie face up on the floor with your hands behind resting behind your head
  • Bend your hips and knees 90 degrees
  • Raise your hips off the floor and crunch them inward. Pause, and then slowly lower your legs until your heels nearly touch the floor

Lateral Raise

  • Place your feet in the center loops of the CLX band, holding the end loops in each hand with your palms toward your body
  • Keeping your knees slightly bent, raise your arms so that they are straight out to the side at shoulder level
  • Slowly lower them back down to the starting position and repeat

Side Plank with External Rotation

  • Start by lying on one side with each hand in a CLX band loop - the closer together, the greater the resistance
  • Keeping your elbow bent directly under your shoulder, lift your hips into a side plank
  • Place the opposite hand in front of your stomach. Rotate that hand outward as far as you can, keeping your elbow bent and your upper arm glued to your side
  • Hold briefly before returning your arm to starting position

Fire Hydrant

fire hydrant

  • Start on all fours with your hands under your shoulders and your knees under your hips. This is your starting position
  • Keeping your hips level and your core engaged, raise your right knee out to the side as high as you can
  • Lower your right leg to return to the starting position and repeat a desired number of reps. Then switch sides and repeat

Be prepared to sweat! Just because this workout game is entertaining, it doesn’t mean it is any less effective than a workout in the gym. You can also switch out some of the suggestions above with some of your favorite exercises. Grab your dice and get ready for a fun but challenging workout!

Robinson, Leigh. (2012). Make Off-Season Conditioning Fun with the Dice Game. STACK. Retrieved from

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