Popsicle Stick Workout

Popsicle Stick Workout


Today I would like to share with you my new favorite workout. I love new exercises and workouts. I get bored easily with workouts and hardly ever do the same workout two days in a row. That is one of the reasons why I LOVE this workout so much! I saw this on Pinterest a long time ago and finally started doing it a month ago. I do it 4-5 days a week and still am not bored with it! It changes everytime!

Here’s how it works:

1. Write a different exercise on each popsicle stick. 

You could start with your favorite exercises or add in some new ones you want to learn. 

2. Color code the exercises. 

I tried my best to code mine by the type of exercise. Some exercises could have been put in two groups but I just chose the one I thought worked best.

3. Choose a couple from each group

Decide how many exercises you want to do or how long you want to be exercising and choose that many sticks. Try not to look at the exercise on the stick when grabbing. Just go by color. I get two of each color.

4. Set the timer

How long you do each exercise is completely up to you. I started with doing each exercise for a minute. I am slowly upping the amount of exercises I do and the length of time I do it. You could start with each exercise for 30 seconds. Then if you are feeling able, go around and do them again- each for 30 seconds. That’s the beauty of this workout…you can fit it to how much time you have and how you feel.


Here is a list of my exercises and the groups I have them in:

RED – these are mostly cardio that get your heart rate up

One handed burpee, high knees, quick jacks, football stance, skaters, burpee, butt kicks, stair jumps, steam engines.

ORANGE– these are mostly planks…I LOVE planks!

Bridge plank, scissors, knee to elbow plank, plank jacks, plank tricep kickbacks, side plank, rainbow plank, donkey kicks, mountain climbers.

BLUE– these are mostly core exercises

Calf raises, wall sit, squat, leg lift, lunge, bicycle crunch, crunch, squat with side kicks, squat jumps, one leg bridge.

GREEN– these are arm exercises

Military press, reverse tricep extension, upright row, arm dips, tricep drop, Russian twist, push ups, bicep curl, fly aways.

You are guaranteed to walk away from this workout sweating and breathing hard! If you don’t know some of the exercises I mentioned above just let me know and I can explain it. YouTube and Pinterest are great for learning new exercises, too. Let me know if you try this and how you like it. Share with me your favorite workouts!

*Update. Looking for new ways to use your popsicle stick workout? Learn how to build your own workout here!


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