Popsicle Stick Workout Game

Finding the motivation to exercise from home can be a challenge on the best of days, nevermind during the quarantine. By turning exercise into a game, it can make your workouts more fun. The more FUN you can have during your workouts the better it will be for your motivation to do it again.

Here’s a fun game that you can create at home to help you get your home workouts in.

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What You’ll Need

• About 30 Popsicle Sticks or Craft Sticks
• A Marker
• Dice
• Some Creativity 

Step 1: Select Your Exercises

Browse Youtube, or online exercise databases like the one we have in our members-only area, Instagram, or anywhere else you usually find your exercises.

You’ll need to make a list of about 30 exercises that you’ll want to do. Keep it simple and choose full-body movements that don’t require any setup.

You can choose to focus on one particular area by just choosing exercises for that particular part of your body, or you can mix it up. T

his game is totally up to you and you get to make the rules. Personally I broke down my set like this: 6 Upper Body, 6 Lower Body, 6 Full Body, 4 Core, 6 Plyometrics, & 2 Cardio

>> Ready to Try A No-Equipment Home Workout? Click Here.

Step 2: Write Your Exercise On Your Sticks

If you really want to keep things a surprise write an exercise on the front AND the back so that you have a total of 60 exercises.

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Step 3: Create Your Rules

Here is where you want to get creative! I like to use dice to play and I associate each number of the dice with a rule. 

Example:

Roll 1 – I have to do 10 reps for 2 sets of the chosen exercise.

Roll 2 – I have to do 15 reps for 2 sets of the chosen exercise.

Roll 3 – I have to do 20 reps for 2 sets of the chosen exercise.

Roll 4 – I have to do 25 reps for 1 set of the chosen exercise. 

Roll 5 – I have to do 10 reps for 3 sets of the chosen exercise. 

Roll 6 – I have to do 15 reps for 1 set of the chosen exercise. 

Get you thinking caps on!! Here are a few more examples of rules I have used. 

Rule Example 2 

Roll 1 – I have to do 25 reps for 1 set of the chosen exercise.

Roll 2 – I have to do 30 reps for 1 set of the chosen exercise.

Roll 3 – I have to do 35 reps for 1 set of the chosen exercise.

Roll 4 – I have to do 40 reps for 1 set of the chosen exercise.

Roll 5 – I have to do 45 reps for 1 set of the chosen exercise.

Roll 6 – I have to do 50 reps for 1 set of the chosen exercise. 

Rule Example 3 

Roll 1 – I have to do 10 reps for 3 sets of the chosen exercise.

Roll 2 – I have to do 15 reps for 2 sets of the chosen exercise.

Roll 3 – I have to do 10 reps for 4 sets of the chosen exercise.

Roll 4 – I have to do 15 reps for 3 sets of the chosen exercise.

Roll 5 – I have to do 10 reps for 5 sets of the chosen exercise.

Roll 6 – I have to do 15 reps for 4 sets of the chosen exercise. 

Don’t forget, you can create lots of different sets of rules – The possibilities are endless.

Step 4: Play The Game

Put on your favorite tunes and it’s GO TIME. Remember, this is meant to be FUN and you can be flexible with the rules when needed. If you are enjoying an exercise and want to do more reps or sets – don’t deprive yourself of that. Just roll with it. If something is too easy – do more reps or sets. If something is too hard, do fewer reps or sets.  Honestly, this game has never failed to provide me with a kickass workout every time I have played. 

Here’s me having some fun with it! I was quite sore the next day in my upper back, abs, and legs!

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By: Micaela Whitworth, Certified Master Trainer & Fitness Nutritionist