Every free workout. Ever.

Workout Archive.

Missed one? Avoided one? Pretended not to see one? They live here now.

Every category, in one place

Pick a workout. Make a face. Do the thing.

Grouped by category so you don't have to hunt for lower body day. When a new workout is published, it shows up in its section automatically. Which is convenient. Annoying, but convenient.

16
workouts waiting quietly

Lower body

4 workouts

The Hinge Situation

Your posterior chain has been patient. Today we acknowledge it.

7 moves Inside or outside | 22–24 min 2 did it
What you need Two gallon jugs, sturdy chair for single-arm row support, wall
“Did you feel The Slow Lean Forward in your hamstrings or your back? If your back, drop your hips slightly and try again.”
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The Jug and Leg Situation

Because your legs work harder when they are also carrying something.

7 moves Inside or outside — space for carries | 23–25 min 2 did it
What you need Two gallon jugs or large filled Gatorade bottles, wall, chair for balance
“How heavy were your jugs and how did your inner thighs feel about The Wide Sink?”
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The Neighborhood Loop

You were going to walk the dog anyway. Now it counts.

7 moves Inside or outside | 22–25 min 1 did it
What you need Bodyweight only, flight of stairs or curb
“Did the dog supervise Hip Pops? Report findings.”
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The Driveway Five

For people who have been meaning to do this since last Tuesday.

7 moves Inside or outside | 20–22 min 11 did it
What you need Gallon jug or filled bag (each hand), wall or sturdy chair
“How long did The Invisible Chair last and what was your face doing at the 20-second mark?”
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Upper body

4 workouts

The Push Pull Situation

Upper body needs both directions. Today you do both.

7 moves Inside or outside — lateral space for woodchops | 22–24 min
What you need Two gallon jugs or one heavier jug for woodchops, sturdy chair, kitchen counter
“Did you attempt The Diagonal Swing? Did anyone witness it? Report the details.”
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The Kitchen Arsenal

Everything your upper body needs. Everything already in your kitchen.

7 moves Inside or patio with chair nearby | 22–24 min
What you need Two gallon jugs, sturdy chair, doorframe or low railing
“Did you go slow on the lower part of The Jug Curl? Be honest. The point of this question is accountability without a witness.”
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The Full Send Situation

For people who are ready to get off the counter and onto the floor. Mostly.

7 moves Inside or outside | 22–25 min 4 did it
What you need Wall, floor, sturdy chair, optional light weight
“What did your pet do during The Upside Down Turtle? Details required.”
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The Kitchen Circuit

Everything you need is already in your house. Probably.

7 moves Inside (or patio with railing) | 20–23 min
What you need Kitchen counter or sturdy table, doorframe or low railing, sturdy chair
“Did you attempt Full Send? Rate your form on a scale of controlled to spectacular.”
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Balance

4 workouts

The Weighted Wobble

Balance training plus a little resistance. Your stabilizers are about to meet their new full-time job.

7 moves Inside or outside — flat surface | 21–23 min
What you need One lighter jug or bottle, wall, sturdy chair
“Did your balance feel different on your dominant side versus your non-dominant side during The One Arm Walk? Report findings.”
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The One Leg Library

Everything that makes you harder to knock over. Also everything that looks ridiculous.

7 moves Inside or outside — flat surface | 20–22 min
What you need One lighter bottle for weighted balance moves, wall, sturdy chair
“How many seconds did The Flamingo last with eyes closed this week versus last time you tried it? The number goes up. It always goes up.”
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The Tightrope Situation

Your balance is either better than you think or worse. Let us find out.

7 moves Inside or outside | 20–22 min
What you need Bodyweight only, wall and chair nearby
“Did you attempt the backward Tightrope Time? Report on the structural integrity of the attempt.”
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The Wobble Session

The most important workout nobody talks about. Also the funniest to watch.

7 moves Inside or outside — flat surface preferred | 20–23 min 2 did it
What you need Bodyweight only, wall within reach
“How long did The Flamingo last with eyes closed? Be honest. We are all in this together.”
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Full body

4 workouts

The Final Boss

Week eight. Two months. Everything is on the field today.

7 moves Inside or outside — both | 26–30 min
What you need Two gallon jugs, wall, floor, chair — everything
“What were your three benchmark numbers today — Invisible Chair, Flamingo, Full Send? Post them. Let the number exist in the world.”
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The Complete Jug Workout

A full body workout using nothing but things that hold water. Your kitchen is a gym. Always has been.

7 moves Inside or outside — lateral space for swings | 25–28 min
What you need Two gallon jugs, wall, floor, chair
“Did you attempt The Jug Curl into Sky Press as one combined move or did you separate them? Either is fine. Just report the chaos.”
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The One Month Mark

If this is your fourth week you have been doing this for a month. Fine. You did it.

7 moves Inside or outside | 23–26 min
What you need Everything from the household list — a little more than last time
“What was your Invisible Chair time today compared to week one? And what are you going to do with the next month?”
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The Whole Situation

A little of everything. The one you feel tomorrow.

7 moves Inside or outside preferred | 23–25 min
What you need Something to carry, wall, floor, step or stair
“What is talking loudest right now — legs, arms, or the part of you that almost skipped this?”
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Fine. Pick one.

Or don't. But they are right there.

The archive is for catching up. The weekly page is for what is happening now. Start there if you want the cleanest version of the plan.

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