JUNAIZO / THE OFFICIAL DICE MANUALS
SOCCER. WORKOUTS. YOUR NEXT CHALLENGE.

SMALL DICE.
BIG ENERGY.

From soccer skills to full-body workouts, turn every roll into your next challenge. Pick your dice. Open your manual. Get moving.

Find your manual
Soccer Dice Workout Dice
ROLL. TRAIN. REPEAT.
Soccer player juggling a ball, from your Junaizo manualWorkout athlete
SOCCER / CONTROL
SOCCER / PRECISION
Orange Push Ups and black 30 Sec workout diceOrange Burpees and yellow Sit Ups workout dice
WORKOUT / STRENGTH + CARDIO
04DICE IN EACH SET02PRODUCTS TO EXPLORE01ROLL TO GET MOVINGYOUR MANUALS ARE BELOW ↓

01 / CHOOSE YOUR CHALLENGE

Two ways to move.
One more reason to start.

Your dice. Your pace.
Choose a set to find its manuals.

01 / SOCCERFOUR-DICE SET
Soccer player controlling the ball

CONTROL / PRECISION / CONFIDENCE

Soccer Dice

One set. Two training modes. Build ball control with Kick-Up, then sharpen your finishing with Shooting.

Explore the set
Kick-Up manual Shooting manual
02 / WORKOUTFOUR-DICE SET
Workout athlete performing a bodyweight squat
Orange Push Ups and black 30 Sec workout diceOrange Burpees and yellow Sit Ups workout dice

STRENGTH / CARDIO / CORE

Workout Dice

Three exercise dice. One challenge die. Roll a fresh combination and bring more variety to your next session.

Explore the manual

02 / THE SIMPLE PART

Less planning.
More doing.

One simple rhythm for both sets.

01

Roll.

Let the dice choose your next challenge.

02

Read.

Match the faces to your product manual.

03

Train.

Follow the instructions at your own pace.

04

Repeat.

Record your progress. Come back stronger.

03 / SCANNED YOUR BOX?

Your manual.
Right here.

Open the guide for the dice in your hands. No account or sign-in needed.

01

Kick-Up

Soccer set / ball control

02

Shooting

Soccer set / finishing

03

Workout

Workout set / draft guide

A FEW GOOD QUESTIONS

Before your next roll.

Which manual belongs to my set?

The Soccer Dice set contains Kick-Up and Shooting dice, with a separate manual for each mode. The Workout Dice set uses its own Workout manual.

Do I need an account?

No account is needed to read the manuals or use the training tools. Keep this website bookmarked for your next session.

Where does my progress save?

Progress is stored in this browser on this device. It does not sync to other devices. Clearing browser data removes it, so print a copy if you want a permanent record.

Where can I buy Junaizo dice?

Our Amazon listings are being prepared. Product buttons will link directly to the corresponding listing when it is available.

All products

JUNAIZO / SOCCER DICE

Four dice.
Two ways to play.

Build control. Find your finish. Your Soccer Dice set contains two pairs, each with its own manual.

CONTROL + PRECISION
Kick-Up illustration

Kick-Up

Orange skill die + black challenge die. Five levels, from your first touch to Kick-Up Pro.

Open the manual
Shooting illustration

Shooting

Orange shooting die + yellow target die. Technique and precision, one roll at a time.

Open the manual
All soccer manuals

KICK-UP DICE / DIGITAL MANUAL

Control.
Juggle.
Level up.

Grab a soccer ball, roll both Junaizo Kick-Up Dice, and take on the challenge they reveal.

Explore the five levels
05 PROGRESSIVE LEVELS04 BONUS CHALLENGES
Original manual illustration: player controlling the ball

Checking device storage…

YOUR DICE / TIME + REPS

Focus on the next touch.

02:00

Ready when you are.

PRINTED ON YOUR DICE

Match your roll.

The face artwork below is taken directly from your dice design.

60 SEC
60 SEC
30 SEC
30 SEC
20 REPS
20 REPS
15 REPS
15 REPS
10 REPS
10 REPS
05 REPS
05 REPS
LEFT + RIGHT
LEFT + RIGHT
LEFT FOOT
LEFT FOOT
RIGHT FOOT
RIGHT FOOT
LEFT + RIGHT + KNEE
LEFT + RIGHT + KNEE
LEFT + RIGHT + KNEE + KNEE
LEFT + RIGHT + KNEE + KNEE
ANY COMBO
ANY COMBO

CHALLENGE DIE / REP FACES

Count every touch.

Use the timer for SEC faces. Use this counter for REPS faces.

0 / 5

Ready for your rolled target.

01 / CONTROL · COORDINATION · CONFIDENCE

Your first roll.

Every roll creates a fresh, fun and rewarding challenge. Learn the fundamentals of ball juggling, develop your technique and progress from Level 1 to Level 5. Track your achievements as your control, coordination and confidence grow.

Learning kick-ups takes patience and practice, especially when you are starting out. Stay consistent, train with your Junaizo Kick-Up Dice every day, and enjoy the progress.

  1. Roll both Junaizo Kick-Up Dice.
  2. The orange die tells you which juggling skill to perform, for example Left Foot.
  3. The black Challenge Die sets a time target (30 or 60 SEC) or a repetition target (5, 10, 15 or 20 REPS).
  4. Complete the challenge without losing control of the ball.
  5. Roll again to unlock your next challenge.
Example: Left Foot + 10 REPS

Complete 10 consecutive kick-ups using only your left foot.

Any Combination

Choose foot and thigh touches in any order. Follow the counting rules below and keep the ball off the ground.

Read the face. Count each touch.

REPS: Each contact with the ball counts as one repetition, including contacts within a combination. Left foot + right foot = two touches, not one. Stop when you reach the rolled total, even if that falls partway through a sequence.

SEC: Repeat the shown skill or sequence for the rolled time. For a continuous-control challenge, restart the attempt if the ball drops.

LEFT FOOT / RIGHT FOOT

Use only the named foot for the challenge.

LEFT + RIGHT

Alternate one left-foot touch and one right-foot touch. Repeat in that order.

LEFT + RIGHT + KNEE

Use one left-foot touch, one right-foot touch, then one thigh touch. Repeat the sequence, alternating which thigh you use on successive sequences. “Knee” on the die means controlling the ball with your thigh above the knee.

LEFT + RIGHT + KNEE + KNEE

Use your left foot, right foot, left thigh, then right thigh. Repeat that four-touch sequence. Each touch counts separately.

ANY COMBO

Choose any combination of foot and thigh touches. Hands and arms do not count. Keep the ball under control and count each touch toward your target.

Example: 10 REPS

For LEFT + RIGHT + KNEE + KNEE, complete two four-touch sequences, then one left-foot and one right-foot touch: ten touches total.

02 / CONTROL · COORDINATION · CONFIDENCE

Five levels.
One better player.

New to kick-ups? Start at Level 1. Already mastered the basics? Jump to Level 2 or beyond. Focus on control, not speed; progress comes through regular practice.

Touch by touch01Beginner7 days · 10–20 minutes daily

Welcome to the first step of your kick-up journey. This level is about patience, consistency and building confidence. Every great player started with the basics, and every successful touch takes you closer to mastering the ball.

Your goal is consistency, not speed. Improve control one touch at a time, and do not be discouraged by mistakes. Progress comes through regular practice.

  1. Use only the orange die.
  2. Roll to reveal your juggling challenge.
  3. Practice that skill continuously for 2 minutes.
  4. Roll again. Repeat 5–10 times during your session.
  5. Stay consistent, enjoy the process and have fun.
Pro tip

Start by holding the ball at waist height and gently dropping it onto your foot. As confidence grows, practice flicking the ball up from the ground.

Set your target02Apprentice7 days · 20 minutes daily

Congratulations on completing Level 1. You have built a solid foundation; now introduce the Challenge Die to improve consistency and complete specific juggling goals. Train every day, stay patient and trust the process.

  1. Roll both dice.
  2. Use the orange die for the technique and the black die for a time target (SEC) or number of touches (REPS).
  3. Complete the challenge exactly as shown.
  4. Spend up to 2 minutes on each challenge. If you finish early, roll again.
  5. Continue until your training session is complete.
Pro tip

If you have been starting by dropping the ball from your hands, now is the time to practice flicking it up from the ground with your foot. This develops control and prepares you for more advanced juggling in the next levels.

Ball lift trajectory03Pro Apprentice7 days · 20 minutes daily

Congratulations on reaching Level 3. Every challenge now begins with a ground flick using only your feet. This develops the control and technique needed in real match situations.

Stay disciplined and avoid skipping challenges. Consistent practice helps your skills develop. Challenge yourself, enjoy the process and have fun.

  1. Begin every challenge by flicking the ball up from the ground using only your feet.
  2. Roll both dice and complete the challenge exactly as shown.
  3. Once successful, roll again.
  4. Continue for 20 minutes a day, 7 days in a row.
Pro tip

Stay disciplined, avoid skipping challenges and focus on improving with every session.

One metre control zone04Semi-Pro1–3 days · No time limit

Reaching Level 4 is a major milestone. The focus moves from keeping the ball in the air to precision, balance, positioning and complete ball mastery. Training in a limited space develops composure and close control for real matches.

  1. Mark out a 1m × 1m (approx. 3.3 ft × 3.3 ft) Kick-Up Zone with cones, markers or visible objects.
  2. Roll both dice.
  3. Complete the challenge without letting the ball touch or go outside the zone.
  4. Once successful, roll again.
  5. Continue for 1–3 days of training.

LEVEL 04 / PRECISION

Less space.
More control.

Keep the ball inside your zone. Small touches, good balance, complete focus.

Pro tip

Focus on small, controlled touches and body positioning to improve balance, awareness and control.

Finish every challenge05ProUntil you complete it

Welcome to the final level, where Kick-Up Pros are made. Complete every single challenge offered by the Junaizo Kick-Up Dice. There are no limits now—just you, the ball and your determination.

  1. Roll both dice.
  2. Complete the challenge indicated by the dice.
  3. Keep rolling and completing challenges one after another.
  4. Only stop when every challenge has been successfully completed.
  5. Mark your progress as you complete each challenge.
  6. Stay focused, stay consistent and finish strong.
Pro tip

Congratulations on completing all five levels. Keep practicing, improving and challenging yourself!

Your 36 combinations

Mark each skill and target after you complete it. Saved on this device.

Skill / target60 SEC30 SEC20 REPS15 REPS10 REPS05 REPS
Left + right
Left foot
Right foot
Left + right + knee
Left + right + knee + knee
Any combo
03 / CONTROL · COORDINATION · CONFIDENCE

Push your limits.

100 touch challenge

Complete 100 consecutive kick-ups.

Weak foot challenge

Complete 20 consecutive kick-ups using only your weaker foot.

60 second challenge

How many kick-ups can you complete in 60 seconds? Record your best score.

Friend challenge

Compete against a friend and see who can get the highest score!

Kick-Up Challenge Activity

Reach your highest number of consecutive kick-ups without losing control of the ball.

04 / CONTROL · COORDINATION · CONFIDENCE

Make your progress visible.

Record completed sessions and celebrate every milestone on the way to Kick-Up Pro. Mark each level and completion date, keep your personal records, and record your longest time in the Level 4 Kick-Up Zone.

Your level record

Personal bests

Your entries are saved in this browser when device storage is available. Print a copy to keep or share.

Consistency today, excellence tomorrow.

Be honest, be consistent, and be proud of every step you take toward your goal.

05 / CONTROL · COORDINATION · CONFIDENCE

Small touches. Strong habits.

Start by holding the ball at waist height and dropping it gently onto your foot if lifting it from the ground is difficult. Practice ground flicks as your confidence grows.

Train with your dice every day. Focus on control rather than speed: quality touches bring better results. Be patient, stay positive and enjoy the journey. Progress comes with practice.

  1. Aim for accuracy before power.
  2. Keep your eyes on the ball.
  3. Lock your ankle for a clean strike.
  4. Practice every day to get better.
  5. Use all allowed body parts.
  6. Have fun and enjoy the process.
Soccer achievement trophy

MASTER ALL LEVELS

Discipline today.
Kick-Up Pro tomorrow.

Celebrate what you have completed. Keep practicing, keep improving, and never stop challenging yourself.

Successfully completed

Print your completed certificate below. It records the levels you selected; completion is self-reported.

ONE SESSION AT A TIME

Small wins.
Real progress.

Record today’s best, then choose one skill to revisit next time.

Record your progress
All soccer manuals

SHOOTING DICE / DIGITAL MANUAL

Aim.
Shoot.
Score.

Roll the dice and let the challenge begin. Improve your control, accuracy, power and finishing.

Explore the techniques
04 SHOT TECHNIQUES02 DICE. ONE CHALLENGE.
Original manual illustration: player taking a side-foot shot

Checking device storage…

OPTIONAL PRACTICE TIMER

Make time for your technique.

Your dice choose a technique and target, not a duration. These times are from the practice routine.

02:00

Ready when you are.

PRINTED ON YOUR DICE

Match your roll.

The face artwork below is taken directly from your dice design.

BOTH FEET
BOTH FEET
LEFT FOOT
LEFT FOOT
RIGHT FOOT
RIGHT FOOT
VOLLEY
VOLLEY
HALF VOLLEY
HALF VOLLEY
POWER SHOT
POWER SHOT
DRIBBLE THEN SHOOT
DRIBBLE THEN SHOOT
BOTTOM LEFT
BOTTOM LEFT
BOTTOM RIGHT
BOTTOM RIGHT
MIDDLE CENTRE
MIDDLE CENTRE
TOP CORNER (LEFT)
TOP CORNER (LEFT)
TOP CORNER (RIGHT)
TOP CORNER (RIGHT)
01 / ACCURACY · TECHNIQUE · FINISHING

Ready to train your shots?

Each roll creates a new soccer exercise to improve control, accuracy, power and finishing. Follow the training tips and record your progress after each session. Consistent practice makes you a stronger, smarter and more confident player.

It will not always be easy. Keep showing up and training with your Junaizo Box every day to develop skills for any position. Challenge yourself to improve with every roll.

  1. Grab a soccer ball and set up a goal.
  2. Roll the orange Shooting Die and the yellow Target Die.
  3. The Shooting Die tells you how to take the shot: right foot, left foot, volley, power shot and more.
  4. The Target Die tells you where to aim: top left, center, bottom right and more.
  5. Take the shot, then roll again for your next challenge.
Don’t have a goal?

Head outside and find a wall. Use stickers or chalk to mark out a goal.

YELLOW DIE / TARGET

Pick your corner.

The die chooses where. Your technique gets it there.

TOP LEFTMIDDLE CENTRETOP RIGHTBOTTOM LEFTBOTTOM RIGHT

Left and right are from your viewpoint.

Face the goal as the shooter. BOTTOM LEFT, BOTTOM RIGHT and both TOP CORNER faces refer to the goal as you see it—not the goalkeeper’s viewpoint. MIDDLE CENTRE means the central area of the goal.

BOTH FEET

Take two separate attempts at the target: one with your left foot and one with your right. Never try to strike the ball with both feet at once. For the five-challenge score log, mark this challenge successful only when both attempts reach the target.

LEFT FOOT / RIGHT FOOT

Strike the ball with the named foot. The label identifies your shooting foot, not the side of the goal.

VOLLEY / HALF VOLLEY

A volley strikes the ball before it touches the ground. A half volley strikes it just after it bounces. Begin with a gentle, controlled delivery and follow the technique instructions below.

POWER SHOT

Use the instep/laces technique below, with a controlled strike toward the target. Build power gradually while keeping your technique steady.

DRIBBLE THEN SHOOT

Move the ball with a few controlled touches, then shoot toward the chosen target. Leave enough space for the approach and follow-through.

Count challenges consistently

One roll is one challenge. Use one shot unless BOTH FEET calls for two. Choose a visible target area before shooting, and score one completed challenge when you meet its technique and target requirements.

02 / ACCURACY · TECHNIQUE · FINISHING

Find your technique.
Own the finish.

Placement & control01Side Foot ShotMaster Accuracy & Control

The Side Foot Shot is the go-to technique when accuracy matters most. Use it to place the ball into the corners, finish one-on-one chances or take penalties with confidence.

Best used for

  • Bottom left and bottom right corners
  • Center placement
  • Penalties
  • Controlled finishes

Pro tips

  • Use the inside of your foot for better control.
  • Keep your ankle locked when making contact.
  • Stay balanced throughout the shot.
  • Focus on placement before power.

How to perform the shot

  1. Pick your target. Choose the corner before you shoot.
  2. Approach the ball. Take a slight diagonal run-up for a comfortable shooting angle.
  3. Plant your foot. Place the non-kicking foot beside the ball, pointing toward your target.
  4. Strike the ball. Use the inside of your foot to strike the center of the ball for maximum control.
  5. Follow through. Keep your head over the ball and follow through toward your target to improve accuracy.

Challenge yourself

Start with a stationary ball. Once comfortable, keep applying the inside-foot contact, locked ankle, balanced position and placement-first technique as you increase the difficulty.

    The more you practice, the more accurate and confident your finishing becomes. Roll the dice, accept the challenge and keep improving!

    Power & distance02Instep ShotMaster Power & Distance

    The Instep (Laces) Shot generates maximum power. It is ideal for long-range strikes, powerful finishes and free kicks when you want to beat the goalkeeper with speed and force.

    Best used for

    • Long-range shots
    • Powerful finishes
    • Top-corner shots
    • Free kicks

    Pro tips

    • Strike with the laces for maximum power.
    • Lock the ankle to create strong, clean contact.
    • Keep your eyes on the ball until after impact.
    • Focus on technique before adding more power.

    How to perform the shot

    1. Choose your target. Pick where you want the ball to go before your run-up.
    2. Approach the ball. Take a controlled run-up of about 4–5 steps at a slight angle.
    3. Plant your foot. Place your non-kicking foot beside the ball, pointing toward the target.
    4. Strike the ball. Point your toes down, lock your ankle, and strike the center with the laces—the top of your foot.
    5. Follow through. Keep your head over the ball for a powerful, low shot. Lean back slightly if aiming for the top corners.

    Challenge yourself

    Start with a stationary ball, then increase the difficulty:

    • Shoot after dribbling.
    • Strike a moving ball after a pass.
    • Shoot from longer distances.
    • Challenge yourself to hit the top corners consistently.

    Power comes from good technique, not just strength. Practice, build confidence and develop faster, stronger, more accurate shots.

    Precision & bend03Curling ShotMaster Precision & Bend

    The Curling Shot bends the ball around defenders and places it beyond the goalkeeper’s reach. Use it to aim at the far post and create spectacular finishes.

    Best used for

    • Far-corner finishes
    • Shooting around defenders
    • Free kicks
    • Placing the ball beyond the goalkeeper

    Pro tips

    • Strike slightly off-center to create spin.
    • Keep the ankle locked for clean contact.
    • Focus on smooth technique rather than power.
    • Practice aiming at the far post to improve accuracy.

    How to perform the shot

    1. Choose your target. Pick the corner you want the ball to curl into.
    2. Approach the ball. Take a slight diagonal run-up to create the right angle.
    3. Create spin. Use the front inside part of your foot to strike just below the center and slightly to one side.
    4. Follow through. Lock your ankle and follow through toward the target to maintain control and accuracy.

    Challenge yourself

    Master a stationary ball, then increase the difficulty:

    • Curl shots after dribbling.
    • Receive a pass and shoot first time.
    • Shoot around cones or defenders.
    • Practice from different angles and distances.

    The more you practice your technique, the more control you have over where the ball finishes.

    Timing & technique04Volley & Half VolleyMaster Timing & Technique

    Volleys and half volleys require excellent timing and coordination. Done well, they produce quick, powerful shots that leave goalkeepers very little time to react.

    Volley

    Strike the ball before it touches the ground.

    Half volley

    Strike immediately after its first bounce.

    Best used for

    • First-time finishes
    • Crosses into the box
    • Quick scoring opportunities
    • Powerful attacking shots

    Pro tips

    • Keep your eyes on the ball until contact.
    • Focus on timing before power.
    • Lock your ankle for a clean strike.
    • Stay balanced throughout the shot.

    How to perform the shot

    1. Set up the ball. Toss it into the air, or have a teammate pass or cross it to you.
    2. Watch the ball. Follow it from start to finish and judge its height and timing.
    3. Strike with your laces. Lock your ankle and make clean contact with the laces of your foot.
    4. Stay balanced. Keep your head over the ball to produce a controlled, driven shot.
    5. Follow through. Finish toward the target while maintaining balance.

    Challenge yourself

    Ready for a bigger challenge?

    • Practice volleys from different heights.
    • Try half volleys after one bounce.
    • Receive crosses from a teammate and finish first time.
    • Alternate between your dominant and weaker foot.

    Great volleys are about perfect timing, clean contact and confidence, rather than hitting as hard as possible. Practice to become more consistent with every session.

    03 / ACCURACY · TECHNIQUE · FINISHING

    Train with purpose. Improve every day.

    Train with purpose, challenge yourself, and improve every day. The more you practice, the more confident and consistent you become on the field.

    02 min / Warm up

    Light dribbling and dynamic stretches.

    03 min / Power

    Practice Instep (Laces) Shots. Focus on technique and control.

    02 min / Accuracy

    Practice Side Foot Shots. Aim using the Target Die.

    02 min / Dice challenge

    Roll both dice. Complete 5 random shooting challenges. Track your score and beat your best!

    This four-part practice routine takes 9 minutes. Rest as needed between blocks.

    Player maintaining close ball control
    04 / ACCURACY · TECHNIQUE · FINISHING

    Clean up the small things.

    Leaning back

    Can send the ball over the goal. Keep your chest over the ball.

    Looking up too early

    Leads to poor contact. Watch the ball until you strike it.

    Loose ankle

    Reduces power and accuracy. Lock your ankle before contact.

    Poor foot placement

    Affects balance and control. Plant your non-kicking foot beside the ball.

    Power over accuracy

    Hard shots often miss. Focus on placement first, then build power.

    05 / ACCURACY · TECHNIQUE · FINISHING

    Practice with both feet.

    1. Aim for accuracy before power.
    2. Keep your head over the ball.
    3. Lock your ankle for a clean strike.
    4. Follow through toward your target.
    5. Practice with both feet.
    6. Train consistently—every session counts.

    YOUR SHOOTING LOG

    Aim. Record.
    Improve.

    Record how many of today’s five challenges you completed successfully.

    All products

    JUNAIZO / WORKOUT DICE

    Roll.
    Move.
    Repeat.

    Your four-dice guide to strength, cardio and core. Roll three exercise dice and one challenge die, then follow the movements at your own pace.

    Explore the exercises
    Workout athlete performing a high-knee movement
    Orange Push Ups and black 30 Sec workout diceOrange Burpees and yellow Sit Ups workout dice

    01 / YOUR NEXT SESSION

    Every roll builds
    your workout.

    1. Warm up and clear enough space to move comfortably.
    2. Roll the three exercise dice and the challenge die.
    3. Read the exercise names and whether your target is SEC or REPS.
    4. Complete each exercise in turn, using the target for each exercise. Rest when needed.
    5. Roll again when you are ready for another round.

    Follow each exercise’s counting rule. Side Plank uses its time-only exception.

    Move at your own pace.

    Choose a manageable range and easier variations. Stop if you feel pain or unwell. If you are unsure whether exercise is suitable for you, seek advice from a qualified health professional.

    One target for each exercise

    If you roll 10 REPS, perform ten repetitions of each of your three exercises—not ten repetitions shared between them. With 30 SEC, perform each exercise for thirty seconds. Rest between exercises as needed; pause the timer during a rest.

    Side Plank has a time-only exception, explained in its exercise entry and in Counting rules.

    02 / THE CHALLENGE DIE

    Time or reps.
    Read your roll.

    90 SEC
    90 SEC
    30 SEC
    30 SEC
    60 SEC
    60 SEC
    20 REPS
    20 REPS
    30 REPS
    30 REPS
    10 REPS
    10 REPS

    YOUR TIME FACES

    One exercise at a time.

    00:30

    Ready when you are.

    YOUR REP FACES

    Make every rep count.

    0 / 10

    Ready for your rolled target.

    03 / KNOW YOUR MOVES

    Your exercise library.

    Exact face artwork from your production file, paired with draft movement cues. These face images identify the roll; they are not movement demonstrations.

    Printed face: Floor Tap Squat01 / WORKOUT FACEFloor Tap Squat

    Movement cues

    Stand with feet comfortably apart. Bend your knees and sit your hips back. Tap toward the floor only as far as you can keep control, then stand.

    Make it easier

    Use a shallower squat; reaching the floor is optional.

    How to count

    One squat and return = one rep.

    Printed face: High-Low Plank02 / WORKOUT FACEHigh-Low Plank

    Movement cues

    Begin in a stable high plank. Lower one forearm and then the other. Press back up one hand at a time, keeping your hips steady. Alternate the leading arm.

    Make it easier

    Place your knees on a mat.

    How to count

    One down-and-up cycle = one rep.

    Printed face: Sit Ups03 / WORKOUT FACESit Ups

    Movement cues

    Lie on a mat with knees bent and feet supported on the floor. Keep your hands lightly across your chest. Raise your torso with control, then lower slowly without pulling your neck.

    Make it easier

    Use a smaller controlled curl-up.

    How to count

    One lift and lower = one rep.

    Printed face: Side Lunges04 / WORKOUT FACESide Lunges

    Movement cues

    Stand tall. Step to one side, bend the stepping knee and move your hips back while the other leg stays long. Push back to the start and alternate sides.

    Make it easier

    Take a smaller step and reduce depth.

    How to count

    Each side lunge = one rep; alternate sides.

    Printed face: Punches05 / WORKOUT FACEPunches

    Movement cues

    Stand with soft knees and hands near your chest. Punch forward with alternating arms, rotating gently through your torso. Return each hand and avoid locking your elbows.

    Make it easier

    Slow the punches and shorten your reach.

    How to count

    Each punch = one rep; alternate arms.

    Printed face: Leg Raise06 / WORKOUT FACELeg Raise

    Movement cues

    Lie on your back on a mat. Brace your abdomen and lift your legs with control. Lower only as far as you can keep your lower back comfortable and stable.

    Make it easier

    Bend your knees and shorten the range.

    How to count

    One raise and lower = one rep.

    Printed face: High Knees07 / WORKOUT FACEHigh Knees

    Movement cues

    Stand tall and alternately raise a knee toward your waist. Land softly with each step and keep your posture upright.

    Make it easier

    March instead of running.

    How to count

    Each knee lift = one rep; alternate legs.

    Printed face: Mountain Climbers08 / WORKOUT FACEMountain Climbers

    Movement cues

    Start in a high plank with hands under shoulders. Bring one knee forward, return it, then switch legs. Keep your body controlled rather than bouncing.

    Make it easier

    Slow down or use a stable elevated hand support.

    How to count

    Each knee drive = one rep.

    Printed face: Burpees09 / WORKOUT FACEBurpees

    Movement cues

    From standing, bend down and place your hands on the floor. Step back into a plank, step forward, then stand. Add a jump only if you can land comfortably.

    Make it easier

    Use the step-back version without a jump.

    How to count

    One full sequence = one rep.

    Printed face: Side Plank10 / WORKOUT FACESide Plank

    Movement cues

    Lie on your side with your elbow under your shoulder. Lift your hips to form a supported line and breathe steadily. Switch sides so both receive equal practice.

    Make it easier

    Keep the lower knee bent on the mat.

    How to count

    Use SEC, not REPS. If you rolled REPS, reroll the challenge die until SEC appears for this exercise only. Split the total hold time equally between sides: 30 SEC = 15 seconds each; 60 SEC = 30 each; 90 SEC = 45 each. Pause the timer while changing sides. Keep the original target for the other exercises.

    Printed face: Plank Squat11 / WORKOUT FACEPlank Squat

    Movement cues

    Plank to Squat: start in a high plank with hands under shoulders. Keeping your hands on the floor, step or hop your feet forward into a low, wide squat outside your hands. Return your feet to the plank with control. No standing jump or push-up is required.

    Make it easier

    Step one foot at a time instead of hopping, and use a comfortable range. Keep the movement controlled.

    How to count

    One plank → low squat → plank cycle = one rep. For SEC, repeat controlled cycles for the rolled time.

    Printed face: Bicycle Crunches12 / WORKOUT FACEBicycle Crunches

    Movement cues

    Lie on a mat. Lift your shoulders slightly, bring one knee toward the opposite shoulder and extend the other leg. Switch sides without pulling on your neck.

    Make it easier

    Keep the movement small and slow.

    How to count

    Each alternating side = one rep.

    Printed face: Crunches13 / WORKOUT FACECrunches

    Movement cues

    Lie on a mat with knees bent. Brace your abdomen and lift your shoulders a short distance from the floor. Lower with control; keep your neck relaxed.

    Make it easier

    Reduce the range of movement.

    How to count

    One lift and lower = one rep.

    Printed face: Jumping Jacks14 / WORKOUT FACEJumping Jacks

    Movement cues

    Start with feet together and arms at your sides. Move your feet apart as you raise your arms, then return. Land softly and keep the movement comfortable.

    Make it easier

    Step one foot out at a time instead of jumping.

    How to count

    One out-and-back cycle = one rep.

    Printed face: Squats15 / WORKOUT FACESquats

    Movement cues

    Stand with feet comfortably apart. Move your hips back and bend your knees through a comfortable range. Keep your feet grounded and stand back up.

    Make it easier

    Use a shallower squat or a stable chair as a depth guide.

    How to count

    One lower and rise = one rep.

    Printed face: Push Ups16 / WORKOUT FACEPush Ups

    Movement cues

    Place hands around shoulder width and hold a steady body line. Bend your elbows to lower your chest, then press away from the floor.

    Make it easier

    Use a wall, stable raised support or knees on a mat.

    How to count

    One lower and press = one rep.

    Printed face: Walking Lunges17 / WORKOUT FACEWalking Lunges

    Movement cues

    Step forward and bend both knees within a comfortable range. Push through the front foot and bring the rear leg forward into the next step. Keep room ahead of you.

    Make it easier

    Use shallow stationary lunges with support.

    How to count

    Each forward lunge = one rep; alternate legs.

    Printed face: Your Choice18 / WORKOUT FACEYour Choice

    Movement cues

    Choose one named exercise from this manual that you can perform comfortably; do not choose Your Choice again. Use its movement instructions and easier variation as needed.

    Make it easier

    Choose the easier version when needed.

    How to count

    Use the original rolled SEC or REPS target and the chosen exercise’s counting rule. If you choose Side Plank, follow its time-only exception.

    04 / COUNTING RULES

    Keep your target clear.

    Alternating sides

    Each knee lift, mountain-climber knee drive, punch, side lunge, walking lunge or bicycle-crunch side counts as one rep. Left + right = two reps. Alternate sides. Ten reps means five on each side.

    Static holds

    Side Plank uses time only. If the target is REPS, reroll for a SEC target for Side Plank only, and split that time equally between sides. Pause while switching. The other exercises keep the original target.

    Your Choice

    Choose one other exercise from this manual. Follow that entry’s movement, counting rule and easier variation. Side Plank keeps its time-only exception.

    Rest and reset

    Pause between exercises until you feel ready. The dice provide variety, not an obligation to push through discomfort.

    Complete cycles count once

    High-Low Plank: high plank → both forearms down → both hands back up = one rep. Alternate the leading arm each rep.

    Plank Squat: plank → low squat → plank = one rep.

    Jumping Jacks: feet/arms out and back to the starting position = one rep.

    For squats, push-ups, sit-ups, crunches and leg raises, complete the movement and return to the starting position for one rep. For Burpees, complete the whole sequence for one rep.

    YOUR SESSION REFLECTION

    Finish strong.
    Start fresh.

    Take a moment to recover and record what you practised.

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    ABOUT JUNAIZO

    A little roll.
    A reason to move.

    Junaizo makes dice that turn a training session into a new challenge. Roll, follow your manual, and practise at your own pace.

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    CONTACT / SUPPORT

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    Need help with your dice or a manual? Find Junaizo on Instagram or Facebook at @junaizo.

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