Move · Videos · Strength · 9 min

Roll the Dice Workout Game for Families

Roll the Dice Workout Game for Families — video by Active Stonnington Play · 9:19

Video by Active Stonnington on YouTube · Open on YouTube

Claire from a council leisure programme rolls four dice (silly moves, two exercise dice, yoga) and everyone does what lands: one-leg stands, a dance break, push-ups, jump squats, side planks, then yoga. She suggests moves for a homemade dice.

  • 9 min
  • All levels
  • High impact (jumping)
  • No equipment

Good forFun workouts

Open in VideosLog it in Train

Step by step 6

Tap a time to watch that step in the video.

  1. Fun dice: stand on one foot, then the other, dance, stand tall with hands on your head, then stomp loudly. 1:31
  2. Push-ups on your toes, knees or against a wall, then straight-leg jackknives, or an easier toe-touch version. 3:19
  3. Jump squats: sit back with the knees behind the toes and jump up, or do quick normal squats instead. 4:31
  4. Superman: lie flat, arms forward, and lift the arms and legs; lift only the top half if your back is sore. 4:49
  5. One-leg knee drives for balance, then a side plank from the knee or the feet, holding still. 5:25
  6. Yoga dice: triangle pose, then lie down and hug the knees to the chest; stop if anything hurts. 7:07

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Do push-ups on your knees or against a wall if the floor is too hard
  • In Superman, lift only your top half if your back feels sore
  • Stop if anything hurts, and make up your own dice moves

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 7 takes load

  • Shoulders takes loadpush-ups, side plank, downward dog
  • Elbows takes load20 push-ups
  • Wrists & hands takes loadpush-ups, side plank, downward dog
  • Lower back takes load15 supermen, jack-knives, knees-to-chest rock
  • Hips takes loadjump squats, standing knee-ups, jack-knives
  • Knees takes loadjump squats, standing knee-ups
  • Ankles & feet takes loadjump squats, stomping, one-leg stand
  • Upper back movessuperman lifts, yoga twists
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Knee or wall push-ups; plain squat for jump squats; top-half superman

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Active Stonnington; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety