From my Notebook >

A List of 20 Random Workouts, and How to Pick One

Here is a list of 20 random workouts that I created for my own use.

I consider this ADVANCED INTERMEDIATE because it is more free-form and assumes you know how to determine the right workout details for you. See the WARNING below before starting.

“HI AMT” means “High Amount”. You can interpret that as “more reps,” or “more reps, lighter weight,” or whatever you’d like.

The List

  1. HI AMT push-ups, pull-ups, shoulder bands.
  2. HI AMT push-ups, door rows, lat bands.
  3. HI AMT crunches, planks, and bridges. HI Stretching.
  4. HI AMT lunges, door squats, and jump rope. Dancing.
  5. MID AMT push-ups, pull-ups, shoulder bands.
  6. MID AMT push-ups, door rows, lat bands.
  7. MID AMT crunches, planks, and bridges. HI Stretching.
  8. MID AMT lunges, door squats, and jump rope. Kicking.
  9. LOW AMT push-ups, pull-ups, shoulder bands. HI Stretching.
  10. LOW AMT push-ups, door rows, lat bands. HI Stretching.
  11. LOW AMT crunches, planks, and bridges.
  12. MED Plan dumbbell workout.
  13. LOW Plan dumbbell workout. Run in place at least 7m.
  14. Trampoline stretches and bouncing plus any workout you want.
  15. HI Creative day. Make your own custom plan based on feels + new music.
  16. MED Creative day. Custom plan based on feels + dancing.
  17. LOW Creative day. Custom plan based on feels + youtube
  18. Invention of New Exercise Systems Day + HI Stretch
  19. Rest day + aerobic
  20. Rest day + aerobic

The repetition of items above is intentional.

Bonus Items

What if you don’t know how to dance, and don’t feel like using one of the thousands of dance tutorials online? What if you don’t have a trampoline? In these cases, either pick another workout, or use some of these bonus items:

  1. HI Improvised Lifting of Household Items + HI Stretch
  2. MED Improvised Lifting of Household Items + Run in Place
  3. LOW Improvised Lifting of Household Items + Burpees
  4. Invent 10 Different Kicks + Med Stretch
  5. Invent 5 Punch Combos + Med Stretch
  6. Somersault OR Yoga Practice + HI Stretch
  7. Pilates Practice + HI Stretch

What to Avoid

  • If you intentionally roll until you get “Rest day,” you are not doing this right.
  • If you roll something and don’t like it, roll again and make a mental note to change the item you didn’t like.
  • If the list gets old, keep changing it up.

How to Pick a Random Number

You can roll a D20 die to determine which of the 20 workouts you’ll be doing, or you can use an online random number generator, or you can use my…

Linux Bash Script for Picking a Random Workout

This is it, very simple. You’ll need a file called list-of-workouts.txt.

cat list-of-workouts.txt | shuf | head -n 1

WARNING Always consult a doctor before changing your fitness plan. Know your limits!

_Photo Credit: Public Domain Image via Wikipedia