Popsicle Stick WORKOUT

I came across this image on a Tumblr blog and thought it was an absolute brilliant idea. Many people get stuck in a rhythm of five or 6 different fitness exercises, finding it difficult to come up with variations to their current workout regime. The Popsicle stick workout (although lacking originality, I do think this name is quite fitting), is a brilliant way to introduce new exercises to your current routine. For all of you who like a bit of anticipation, this workout allows for just that. It is simple to create and even simpler to use. And let’s not forget that every workout will be different so let’s enjoy the challenge every week will bring!


  1. Popsicle sticks (start with at least 20)
  2. 2 permanent markers, different colours
  3. 2 cups, mugs, or jars


  1. Grab two Popsicle sticks
  2. Pick an exercise from the list below. Write the name of the same exercise on both Popsicle sticks, be sure to write them in two different colours
  3. Place the Popsicle sticks, face-down, in the cup, mug or jar
  4. Repeat steps 1 to 3.
  5. Label cup #1 “Exercises” and cup #2 “Exercises Complete”


  1. Seeing as you have colour coordinated the exercises, establish a repetition count for each colour. For example: If you draw a red inked exercise do 10 repetitions of the exercise on the Popsicle stick. If you draw a blue inked exercise, do 20 repetitions of the exercise on the Popsicle stick
  2. Start your timer
  3. Pick a Popsicle stick and complete the exercise written on the stick
  4. Once you’ve completed the exercise, place the Popsicle stick in the the cup labelled “Exercises Complete”
  5. Pick a new stick and complete the exercise etc.
  6. Take note of how long it takes you to finish the Popsicle stick circuit. Keep track of your times. Try to do the exercises as continuously as possible but do take rest if needed. Next week, try to complete the circuit in less time. Once you find the circuit is getting too easy either increase the repetitions (from reps of 10 and 20 to reps of 15 and 25 for example) or add new exercises to the mix making the circuit longer –  continue to try to beat your previous time


  1. Sit-up: 90 degree crunches
  2. Push-ups
  3. Lunges
  4. Squates
  5. Mountain climbers
  6. Burpees
  7. Hire hydrants
  8. Sit-up: Toe touches
  9. Tricep dips
  10. Crab walk
  11. Jumping jacks
  12. Donkey kicks
  13. Split lunge jumps
  14. Front plank
  15. Back plank
  16. Side plank (right and left)
  17. Sit-up: bicycle sit-ups
  18. Calf raises
  19. Jump squats
  20. Cat pushups
  21. Romanian dead lift
  22. Tuck jumps
  23. Wall squat
  24. Push-up knee drive (after completing one push-up, drive the right knee to your right elbow. Do the same with the left knee.)
  25. Flutter kicks

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