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Popsicle Stick Workouts

Popsicle Stick Workouts

Bored of your fitness routine? Here is a genius idea how to mix it up.

Thanks to Cassie from Back to Her Roots for creating her original post on the idea. We loved it so much, we had to share!

By now you’re probably thinking, “What the heck are popsicle stick workouts?” Fret not, friends. Here is the low down.

Step 1 – 50 Popsicle Stick, 6 Groups

Get about 50 Popsicle sticks and split them into 6 groups. Paint each group a different color.

The six color-coded groups of sticks are for the different types of workouts and muscle groups. Specifically, it covers

  • legs and booty
  • arms
  • back and chest
  • core
  • cardio

Step 2 – Write Your Workouts

Use a black sharpie to write down each workout on each Popsicle stick.

For example, one lower body Popsicle stick could have this written on it:

8 Reps each of Squat, Stationary Side Lunges, Bridges, Dumb Bell Dead Lifts. Repeat 5x.

Step 3 – Put Sticks in Jar

When you are finished filling out all the sticks, put them in a jar or cup all together and mix up.

Step 4 – Time to Workout! Grab One of Each Color

When it’s time to hit the gym, grab one stick in each color for a well-rounded workout OR if you want to just focus on one area of your body, choose 3 or 4 sticks of the same color and 1 or 2 of the others.

Here are some extra tips:

  1. Include a mixture of hard and easy exercises.
  2. Make sure the exercises are personalized to you and your abilities.
  3. Don’t switch out your sticks once you pull them for the day. Don’t like something you pulled? Tough!
  4. Add more sticks to keep things interesting as you learn more exercises. Switch out sticks when you need to increase or decrease levels of exertion. For example, if you experience an injury, you will want to hold off on normal exercise routines for awhile.
  5. Make sure you hydrate and use green supplements on days you are not eating enough fruits and vegetables.

So there you have it! Now you won’t get bored with your workouts, which will keep you working out, which will keep you fit, strong, healthy and happy.

Photo source: @elina_sazonova

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Liberty Swan

Liberty Swan

View all posts by Liberty Swan

Liberty Swan is co-Founder of, where she contributes to sharing clean eating and healthy recipes. She's a Pilates and TRX enthusiast having gone through a 500-hour teacher training program where she learned exercises appropriate for different body types, identifying weaknesses and building a stronger mind-body connection. She is most often found cooking, bicycling with her family or snuggling her dog.

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