Dice And Cards Bodyweight And Conditioning Workout

L.J. Walker
Written By: L.J. Walker
October 7th, 2013
Updated: October 27th, 2021
Categories: Workouts Bodyweight
70.2K Reads
Man doing close grip push up in the gym
This kick butt bodyweight & conditioning workout is random and impossible to prepare for, Dice and a deck of cards are utilized to determine exercises and reps.
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
    Full Body
  • Training Level
  • Program Duration0 weeks
  • Days Per Week
  • Equipment Required
  • Target Gender Male & Female
  • Recommended Supps

Workout Description

This is a fun and challenging bodyweight and conditioning workout that can be performed solo, or with a group. All you need is a six-sided dice and a deck of cards.

Here's you the workout works:

  1. Roll a six-sided dice. This determines which exercise you will perform from the chart below.
  2. Flip a card. This tells you how many reps of each exercise you will perform.

If you roll one of the cardio exercises, multiple the card face by 10 seconds and this will determine how long you perform the conditioning work.

Each card face represents a different chart, as seen below. You will need to print out this chart and keep it in your gym bag so that you won't have to sweat next to your iPod or Smart phone.

Rest. Don't take breaks in between each exercise. Roll the dice, flip a card and get after it. Keep your pace brisk. Once you have flipped over the entire deck your workout is over. 

You can also choose to roll and flip prior to hitting the gym, and printing out a spreadsheet of the day's workout.

Here are the reps you should do for each card:

  • Two - 2
  • Three - 3
  • Four - 4
  • Five - 5
  • Six - 6
  • Seven - 7
  • Eight - 8
  • Nine - 9
  • Ten - 10
  • Jack - 11
  • Queen - 12
  • King - 13
  • Ace - 15
  • Joker - 25

If you roll conditioning work and an Ace, it requires you to do 150 seconds of cardio. If you flip a Joke, it requires you to perform 250 seconds of cardio.

Exercise or Cardio
Dice Roll Exercise or Form of Cardio
1 Step Ups (Conditioning)
2 Burpees
3 Push Ups
4 Lying Floor Leg Raise
5 Hip Raise/Bridge
6 Standing Long Jump
Exercise or Cardio
Dice Roll Exercise or Form of Cardio
1 Bear Crawl (Conditioning)
2 Jumping Jacks
3 Diamond Push Ups
4 Sit Ups
5 Tuck Jump
6 Walk Out On Hands
Exercise or Cardio
Dice Roll Exercise or Form of Cardio
1 Running (Conditioning)
2 Bodyweight Jump Squats
3 Mountain Climber
4 Abdominal Pendulum
5 Star Push Ups
6 Dive Bombers
Exercise or Cardio
Dice Roll Exercise or Form of Cardio
1 Jumping Rope (Conditioning)
2 Bodyweight Lunge
3 Superman
4 Ab Wheel Rollouts
5 Clapping Push Ups
6 Jumping Butt Kicks
1 Comment
Posted on: Thu, 03/27/2014 - 01:25

Would anybody please tell me what does the conditioning mean in bodybuilding context?