Workout Wheel
Spin, then do the move the wheel picks. Skip any move that does not suit you.
No spins yet. Each pick is listed here in order.
Every move on the wheel, by group
Lower body (12)
- 10 squats
- 10 sumo squats
- 8 jump squats
- 20-second squat hold
- 12 squat pulses
- 8 lunges per leg
- 12 reverse lunges
- 12 walking lunges
- 8 side lunges per side
- 20 calf raises
- 12 glute bridges
- 10 donkey kicks per leg
Core (12)
- 30-second plank
- 15-second side plank per side
- 15 crunches
- 10 sit-ups
- 20 bicycle crunches
- 12 reverse crunches
- 10 leg raises
- 20 flutter kicks
- 20 Russian twists
- 20 heel taps
- 8 bird dogs per side
- 20 standing side crunches
Upper body (12)
- 8 push-ups
- 10 knee push-ups
- 6 wide push-ups
- 10 wall push-ups
- 12 side arm raises
- 4 slow push-ups
- 20 arm circles forward
- 20 arm circles backward
- 30 air punches
- 20 overhead claps
- 8 triceps dips on the floor
- 20 plank shoulder taps
Cardio (12)
- 20 jumping jacks
- 20 high knees
- 20 butt kicks
- 30-second jog in place
- 30-second march in place
- 20 mountain climbers
- 8 squat thrusts
- 12 skater jumps
- 20 pretend jump rope skips
- 10 frog jumps
- 10 plank jacks
- 20 side-to-side hops
Stretch (12)
- 20-second hamstring stretch
- 20-second quad stretch
- 20-second calf stretch
- 20-second shoulder stretch
- 20-second triceps stretch
- 20-second side stretch
- 30-second child’s pose
- 30-second butterfly stretch
- 30-second downward dog
- 20-second cobra stretch
- 10 cat-cow stretches
- 10 shoulder rolls
About the workout wheel
Each entry on the wheel is one move with a number of repetitions or seconds, such as 10 squats or a 30-second plank. None needs equipment. All 60 moves are on the wheel when the page opens, and under “Choose a list” you can switch to one group: “Lower body”, “Core”, “Upper body”, “Cardio” or “Stretch”.
The moves were written for this site, not taken from a book, an app, a game or another website. You can read every one before anyone spins: the full set is printed further down, group by group, which lets a teacher or a parent check it first.
To build a short routine, switch on “Remove the winner after each spin” and spin six times. A move leaves the wheel after it is picked, so all six are different, and the Results tab keeps them in order while you work through them.
A random workout generator for home, class and breaks
- Movement break in class: one spin, and everyone does the move together.
- Take turns with a friend: you spin a move for them, then they spin one for you.
- Study break: spin once each time you finish a chapter.
- Pick one group, such as “Core”, and spin three moves from that list.
How to use the wheel
- Type or paste your options, one per line. The wheel redraws as you type.
- Press Spin, click the wheel, or press Ctrl+Enter while you are in the list.
- Read the pick. Remove it from the wheel if nobody should be picked twice, then spin again.
How the pick is made
Before the wheel moves, your browser draws one slice at random with crypto.getRandomValues, the same generator browsers use for security keys. Every slice has the same chance. The spin you watch only plays that result out.
Nothing about the animation changes the outcome: not how hard you click, not how long the wheel turns, not the size of your screen. The pointer always stops inside a slice, never on a line.
Your list stays in your browser. A link you copy carries the list inside the link itself, so nothing is uploaded.
Questions about the workout wheel
- What if I can’t do the move the wheel picks?
- Skip it. Press “Spin again” in the result window for a different move, or delete that line from the list so it does not come up again.
- Can I change the numbers, for example fewer push-ups?
- Yes. Edit that line in the list and the wheel redraws with your wording. Your version is saved in this browser for your next visit to this page.
- Is there a timer for the timed moves?
- No. The wheel has no timer, so use a clock or count the seconds out loud for a move such as the 30-second plank.
- Can I add my own exercises?
- Yes. Type each one on a new line, with its count or time, and it gets a slice like every other move.