Popsicle Stick Workout Jar


If you are always searching for a new workout to keep you interested, look no further! This popsicle stick workout jar is the perfect way to mix up your routine and keep you engaged in each time you are ready to workout. How does it work? First, get together 48 popsicle sticks and paint them 6 different colors. The different colors represent cardio, core, legs, arms, back, and chest. You don’t have to paint the popsicle sticks, but doing so prevents you from performing 4 arm exercises in a row, 5 leg exercises in a row, etc. You should have 8 popsicle sticks for each category. Then write an exercise on each popsicle stick that fits that category. Here are some examples of what you can write:


  • 25 Butt Kicks (not too bad)
  • 30 seconds Jumprope (if I had to ACTUALLY jumprope for 30 seconds I’d die, but I can manage the rope free imitation)
  • 15 Mountain Climbers (eek)
  • 25 Skaters (meh, do-able)
  • 60 seconds jog (no prob)
  • 25 High Knees (wait a sec, does that say 25?)
  • 10 Burpees (throwing this one away (not really, but so tempted))
  • 20 Jumping Jacks (kill me now-actually thanks to Jillian I can sort of manage 20 if there is less jump than jack)

Upper Body: 

  • 12 Hammer Curls
  • 10 Push-ups
  • 12 Chest Press
  • 12 Triceps Extensions (each side)
  • 12 Biceps Curls (each side)
  • 12 Front Shoulder Raises
  • 12 Lateral Shoulder Raises
  • 12 Standing Rows
  • 12 Triceps Kickbacks
  • 12 Chest Flys
  • U Pick Upper

Lower Body:

  • Wall Sit-Max Time
  • 15 Abductor (each side Standing, lying, w/wo resis.)
  • 15 Adductor (each side Standing, lying, w/wo resis.)
  • 20 Hamstring curls
  • 15 Lunges (each side)
  • 15 Calf Raises
  • 20 Leg Extensions (each side)
  • 20 Squats
  • 15 Lateral Lunges (each side)
  • 20 Sumo Squats (I got this one already and those KILL)
  • U Pick Lower


  • 20 Reverse Crunches
  • 20 Oblique Crunches (each side)
  • 20 Supermans
  • 20 Dumbbell Side Bends (each side)
  • 25 Crunches
  • Plank-max time


Now that your popsicle sticks are ready you have a full body workout available at all times! Simply pull out one of each color and repeat until you have gone through all the exercises. If you want to do a more targeted workout, you can pull all the popsicle sticks of a certain color and add some cardio. The best part about this workout is that you never know what you’re going to get so you won’t be bored! So spend a few minutes getting this together and give it a try! I know you will love it!



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