TOM ROWLAND PODCAST
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“There are infinite possibilities and it is infinitely scalable.”
I have often talked about the Deck of Cards workout on this podcast and it is certainly a really fun, engaging workout. However, I have had an issue with the cards blowing away in the wind. So I decided to modify that workout and come up with the Dice Game. Lots of other people have probably had a similar idea, but this is how I did it and you can too.
All you need is blank wooden dice, at least 2 of them. My friend Max Baumgardner give me some and I labeled one dice with exercises and the other with numbers. The workout is easy to follow. Simply roll the dice and do the exercise that comes up and the number of reps from the other dice. I will set a time for the entire workout and do as many rolls as possible.
The exciting thing about this is that you can get dice with even more sides (there is even a 100-sided-dice). You can get a third or fourth dice and super-set multiple exercises using the rep number on the other dice. The possibilities are endless! Check out below the labels I did with my dice and a sample dice you could use if you had a dumbbell or kettlebell with you:
Flutter Kicks x10
Dumbbell Walking Lunges
I left the Joker open because you never know what your surroundings will be. At ICAST this year there was a bus-stop that made for a perfect pull-up bar, or a parking garage that was great for running stairs. I like to leave some option open to being creative depending on where you are when you’re traveling. Another way of doing the workout is that you could set a limit on the number of rolls. So you could just do 30 rolls and be done.
If you like this workout, please take a second and be an inspiration to someone around you. Text the link to this article or podcast to a friend who may get motivated and start doing the dice workout. Or, share it on your social media. For quick reference, here is the direct link to the podcast: https://podcasts.apple.com/us/podcast/physical-friday-19-the-dice-game/id1353574678?i=1000445962955
Just copy that link and paste it in a text to your friends.
00:00 - The Deck of Cards workout
01:15 - A problem with the Deck of Cards is when its windy the cards blow away… So I have started using Dice
01:50 - How to turn blank dice into a workout with infinite possibilities
02:38 - Find the dice on Amazon or at a Hobby shop, then assign an exercise to each side (burpees, pushups, sit-ups, squats, flutter kicks x10 and the last is joker)
03:23 - I will assign a different number to each side (5, 10, 15, 20, 25, 30…) and I will roll the 2 dice at the same time and do as much as I can for 30 minutes
04:04 - You could also do 30 rolls instead of a time
04:34 - Bus stop pull-ups - use the Joker to be creative given your surroundings
05:15 - What is a 100 sided dice?
06:15 - Using a third dice with dumbbell/kettlebell exercises (Dumbbell swing, snatch, squat, lunge, overhead walking lung…)
06:48 - Make it yours and send them to me firstname.lastname@example.org and I will put them on some of my dice (I’ve got a pack of 60 of them).
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See you next week - no excuses,