It’s Just A Roll Of The Dice

Today’s heart starting workout is courtesy of Sammie Kennedy, you can check out more about her at

double rainbow

Feeling Lucky?

Grab your dice and get ready for a fun workout! For this workout you will need a single “die” or one of a pair of dice.

Here’s how it works –

Your workout will consist of 12 exercises completed in the order shown. Each exercise will be allotted 60 seconds so set a timer that you can see the 60 seconds count down (online interval timers on a laptop are great to keep track or iphone timers like “UltraTimer”).

Kyle here, I really like A HIIT Interval Timer on my Android phone.

Be sure to warm-up first before beginning this exercise rotation!

How To

Roll the dice and see what number you have rolled.

Multiply that number by 10 and that will be the number of seconds you will perform the exercise.

Whatever time you have remaining in the 60 seconds is your REST before you move on to the next exercise. As an alternative to rest I have outlined a few static hold exercises you can perform until the next 60 seconds begins if you’d like more of a challenge.

Immediately roll the dice again and continue with the next exercise on the list at the start of each 60 seconds.

Once you have completed all exercises in the list, rest for 1 minute. Repeat the circuit 3 times.

Exercise List

  1. Sumo Squats
  2. Pushups
  3. Foot Fire
  4. Alternating Lunges
  5. Tricep Dips
  6. T-Jumps
  7. Curtsy Lunge
  8. Plank Rows
  9. Mountain Climbers – Can modify to a high knee run or march
  10. Squat Jacks – Can modify to regular jumping jacks
  11. Plank Hip Rotations – Can modify to regular plank
  12. Burpees – Can modify to squat

Static Hold Exercises (Optional during the remainder of the 60 second period)

Round 1 – Wall Squat
Round 2 – Plank
Round 3 – Sumo Squat Hold
Round 4 – V-Sit Hold

About Sammie

Sammie Kennedy is a Fitness Expert and Women’s Boot Camp Instructor in Toronto, Canada. She’s been teaching boot camps and transforming lives for nearly a decade!

Learn more about Sammie and her Boot Camps at


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Image (CC): oskaree

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  • Andrea Riddoch

    what is fooot fire, sumo squats, t jumps? Sure I just have a different name for them

    • Sammie Kennedy

      Foot fire is a fast run. like a foot ball run on the spot.
      Sumo Squats are wide squats or plie squats
      T jumps you stand feet together and hop forward, back and side to side to draw a t.

      • bootcampideas

        Thanks for jumping on here and replying Sammie!

    • Andrea Riddoch

      Many thnx