12 Days of Fitmas - Day 4: Naughty or Nice Workout

Here's a workout for day four, all you need is a dice, and nothing more. 

An even roll of the dice means that you've been nice, 

If it's odd you've lost the bet, I'm sorry but you'll have to sweat!

Equipment needed: Dice 

Time: You choose the length of the workout - continue until your time is up! 

Rules: Role the dice. If it is even, choose an exercise off of the "Nice" list. If it is odd, choose an exercise off of the "Naughty" list. Complete 10 repetitions of the exercise. Complete as many sets as the number on the dice indicates. For example, if you roll a 3, you would choose an exercise off of the naughty list and complete 3 sets of 10 repetitions. If you rolled a 6, you would complete 6 sets of 10 repetitions of an exercise off of the nice list. One you are done your set, roll the dice again and continue until your set time is up. 

Nice List:

  • Sit Ups
  • Squats
  • Reverse Lunges
  • Russian Twist
  • Speed Skaters
  • Hip Lifts (bridges)
  • High Knees
  • Side Lunges
  • Jumping Jacks
  • Bootstrappers
  • Plank Taps
  • Supermans

Naughty List:

  • Push Ups
  • Sprinter Starts
  • Burpees
  • Squat Jumps
  • Plank Jacks
  • Grasshoppers
  • Frog Lunges
  • Scissor Lunge Hops
  • Bicycle Crunches
  • Inchworms
  • Triceps Dips
  • Side Plank Hip Drop 

Have Fun, and tag us in your sweaty Holiday Workout Photos! @encompassfitness #encompassfitnessstudio