This-or-That: Choose Your Own Workout
A fun, flexible way to move your body—your way.
Some days you want to go all in. Other days, you just want to move. This “Choose Your Own Workout” gives you permission to honor how your body feels—without overthinking it. Each round offers two options—pick one based on your mood, energy, or fitness level. You can go strength or cardio, standing or floor, chill or challenge. It’s totally up to you.
All you need is a mat, a pair of dumbbells, and your awesome self.
How It Works
Each Workout offers two exercise options.
Choose the one that feels best for your body today — or flip a coin and let fate decide!
Suggested format:
▸ Reps: 12-16 reps per side/move
▸ Rounds: Complete 2–4 full rounds total
(1–2 rounds for beginners = 10–15 minutes | 3–4 rounds for a challenge = 15–20 minutes)
▸ Rest: 30–60 seconds between rounds
▸ OR use a timer (e.g., 30 sec work / 15 sec rest per round)
Want to gamify it? Try this:
Flip a coin
▸ Heads = “This”
▸ Tails = “That”Roll a die
▸ Odd = “This”
▸ Even = “That”
*Always be sure to warm-up before every workout
Example Workout
From Workout A:
Round 1
Dumbbell Squats x 12-16 reps (This)
Mountain Climbers x 12-16 reps (That)
Plank Shoulder Taps x 12-16 reps (That)
Reverse Lunges x 12-16 reps (That)
High Knee Run x 12-16 reps (That)
30 Second Forearm Plank Hold (This)
*Repeat your chosen round 2-4 times
*I prefer to write down my workout ahead of time, that way I have it all laid out before I start exercising.
You Did It — Now Make It a Habit!
Whether you chose This, That, or a mix of both — great job showing up and moving your body today. That’s what really matters.
This “Choose Your Own Workout” style is all about flexibility — listening to your body, switching things up, and making fitness something that fits into your life (not something that feels like a chore).
If a move felt amazing, keep it in your rotation. If one felt tough, that’s your growth zone — and you can always scale it next time.
📽 I’ll be adding short demo clips soon so you can see each exercise in action and feel even more confident with your form — stay tuned!
If you enjoyed this workout, bookmark it and come back whenever you need a quick, customizable sweat session.
You don’t need perfect — you just need progress. 💪✨
Disclaimer:
The workouts and fitness tips provided on this page are for informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician or qualified healthcare provider before beginning any new exercise program, especially if you have any preexisting health conditions or injuries. Participation in any workout is voluntary and at your own risk. The author and website are not liable for any injuries or health issues that may result from following these workouts. If you begin to feel dizzy, lightheaded, or in any way ill or adverse while engaging in these or any exercises, stop immediately and consult a medical professional. Listen to your body, modify as needed, and prioritize your safety at all times.