Workout
The Driveway Five
For people who have been meaning to do this since last Tuesday.
What you need
Gallon jug or filled bag (each hand), wall or sturdy chair
No equipment? See the household guide →
The Purposeful Stroll
Walk for 4 minutes at a pace that says you have somewhere to be. Arms swinging. Chin up. You are warming up. You look like you have a meeting.
The Slow Sink
Feet shoulder-width apart. Lower yourself slowly like you are sitting into a chair that may or may not be there. Hold one second at the bottom. Rise back up with control.
Modification: Put a real chair behind you and tap the seat instead of going all the way down. Partial range of motion still counts.
Stair Arguments
Step one foot up onto a stair, curb, or sturdy step. Bring the other foot up. Step back down leading with the same foot. Switch legs after each set. Hold a wall for balance if needed.
Modification: Use a low curb or door threshold if stairs are unavailable. Smaller step, same benefit.
Grocery Bag Walks
Hold something of equal weight in each hand at your sides. Shoulders back. Core tight. Walk like you have somewhere to be and also happen to be carrying everything.
Modification: Use lighter items — filled water bottles or soup cans — if heavy jugs are too much. Any weight held at your sides counts.
Hip Pops
Lie on your back, knees bent, feet flat on the floor. Push your hips up toward the ceiling. Squeeze at the top for one second. Lower slowly. Your dog will investigate.
Modification: Place a pillow under your lower back if the floor is uncomfortable. Reduce range of motion — any hip elevation works.
The Invisible Chair
Back flat against a wall. Slide down until your thighs are parallel to the floor. Hold. There is no chair. That is the point. The face you make at 20 seconds is content.
Modification: Do not go all the way parallel. A shallow wall sit still builds leg endurance. Stop at whatever angle your knees allow.
The Slow Walk Out
2 minutes walking slowly. Stand on one foot and pull the other heel toward your rear — hold a wall. Hold each side 20 seconds. Shake out your legs. Feel smug.
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“How long did The Invisible Chair last and what was your face doing at the 20-second mark?”