The Dice Workout | Full Body Routine

Disclaimer

This workout is strenuous and can lead to physical injury.

Use caution when performing any of the exercises displayed in this workout. Consult your physician to ensure that these workout programs are safe for you before you begin.

Faster Stronger Wiser Fitness & Glenn Payne Jr. is not responsible for any injuries resulting from using this workout program.

For more details on how to do an exercise, check out the FSW Exercise Tutorials.

Workout Breakdown:

This routine uses four dice to create a full-body workout.

The workout contains five exercises:

Exercise #1: Push-Ups

The Dice Workout

Exercise #2: Squats

The Dice Workout

Exercise #3: Lunges

The Dice Workout

Exercise #4: In & Outs

The Dice Workout

Exercise #5: Jumping Jack Presses

The Dice Workout

 

Each die represents the amount reps to complete for each one of the first four exercises.

The reps for the fifth exercise are determined by the combined numbers on all four dice.

Equipment Needed

One weighted plate (moderately heavy)

 

A Set of Dice

Warm-Up

Complete each exercise for 20 seconds each and rest for 10 seconds in between—complete two rounds.

Exercise #1: Hip Circles

The Dice Workout

Exercise #2: Squats

The Dice Workout

Exercise #3: Butt Kickers

The Dice Workout

Exercises #4: Walkout Push-Ups

The Dice Workout

Exercise #5: Toe Touches

 The Dice Workout

Workout Recap

If you don't want to complete the workout live, you can use it to get the same workout results.

 Round 1:

5 Push Ups, 6 Lunges, 2 Squats, 4 In & Outs

17 Jumping Jack Presses

Round 2:

1 Push Up, 1 Lunge, 5 Squats, 6 In & Outs

13 Jumping Jack Presses

Round 3:

6 Push Ups, 6 Lunges, 4 Squats, 1 In & Outs

17 Jumping Jack Presses

Round 4:

3 Push Ups, 2 Lunges, 1 Squat, 2 In & Outs

8 Jumping Jack Presses

Round 5:

4 Push Ups, 5 Lunges, 6 Squats, 5 In & Outs

20 Jumping Jack Presses

Round 6:

1 Push Up, 5 Lunges, 1 Squat, 2 In & Out

Jumping Jack Presses

Round 7:

1 Push Up, 1 Set of Lunges, 1 Squat, 1 In & Out

4 Jumping Jack Presses

Round 8:

5 Push Ups, 6 Lunges, 3 Squats, 3 In & Outs

17 Jumping Jack Presses

Round 9:

6 Push Ups, 2 Lunges, 6 Squats, 5 In & Outs

19 Jumping Jack Presses

Round 10:

5 Push Ups, 3 Lunges, 3 Squats, 4 In & Outs

15 Jumping Jack Presses

Round 11:

2 Push Ups, 6 Lunges, 6 Squats, 2 In & Outs

16 Jumping Jack Presses

Round 12:

3 Push Ups, 5 Lunges, 3 Squats,1 In & Out

12 Jumping Jack Presses

Round 13:

2 Push Ups, 4 Lunges, 5 Squats, 2 In & Outs

13 Jumping Jack Presses

Round 14:

2 Push Ups, 4 Lunges, 3 Squats, 3 In & Outs

12 Jumping Jack Presses

Round 15:

6 Push Ups, 5 Lunges, 3 Squats, 2 In & Outs

15 Jumping Jack Presses

 

Burpee Finisher:

You only have three rolls left. The total number of all four dice equals the number of burpees to be completed.

The Dice Workout

Round 1: 10 Burpees

Round 2: 14 Burpees

Round 3: 17 Burpees

 

Cool Down:

Complete each exercise for 20 seconds each and rest for 10 seconds in between.

Complete two rounds.

Exercise #1: Running in Place

The Dice Workout

Exercise #2: Crunches

The Dice Workout

Exercise #3: Air Bike

The Dice Workout

Exercise #4: Mountain Climbers

The Dice Workout

Exercise #5: Plank

The Dice Workout

 

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