Spin for a random workout
Same workout every day gets boring. Let the wheel pick. Choose a list, spin for an exercise, then spin the Reps & time list to see how much to do. No equipment needed, and no two workouts come out the same.
- Full body: push-ups, squats, burpees, planks and more.
- Upper body: push-up variations, dips, shoulder taps and bear crawls.
- Legs & glutes: squats, lunges, bridges, wall sits and calf raises.
- Core: planks, crunches, leg raises and dead bugs.
- Cardio: jumping jacks, high knees, skaters and shadow boxing.
- Reps & time: 10 to 25 reps, or 30 to 60 seconds.
A 20-minute wheel workout
- Warm up for 3 to 5 minutes with an easy walk, marching in place or arm circles.
- Spin an exercise from your chosen list.
- Spin the reps. Switch to Reps & time and spin. Do the move.
- Rest for 30 to 60 seconds, then repeat steps 2 and 3. Aim for 8 to 10 rounds.
- Cool down with a few minutes of stretching.
Tip: Choose Remove from wheel after each exercise, so a move can’t come up twice in the same workout.
Wheel workout games
- Class or team circuit: project the wheel and everyone does whatever it lands on. Coaches call this a wheel of death.
- Commercial break: watching a show? Spin once every break.
- Partner challenge: take turns spinning for each other.
- Deck of cards style: spin 1 to 20 for the reps instead of the Reps & time list, for a tougher workout.
Go at your own pace
Swap any move you can’t do safely for an easier version, like knee push-ups or a shorter plank. Stop if something hurts. If you’re new to exercise, recovering from an injury, or have a health condition, check with a doctor before starting a new routine.