Workout
The Kitchen Arsenal
Everything your upper body needs. Everything already in your kitchen.
What you need
Two gallon jugs, sturdy chair, doorframe or low railing
No equipment? See the household guide →
The Rusty Robot — Full Upper
Full shoulder warmup — forward rolls, backward rolls, big arm circles both directions, cross-body arm swings. 3 minutes. Your shoulders are about to be asked to do several things and appreciation goes a long way.
The Jug Curl
One jug in each hand at your sides, palms facing forward. Curl both toward your shoulders slowly. Lower for a count of three. The slow lower is where the work actually happens. Do not rush this.
Modification: Use smaller bottles — filled Gatorade or two-liter bottles. The weight is secondary to the controlled tempo.
The Hinge and Pull
Hinge forward at the hips with a flat back. One jug in each hand hanging toward the floor. Pull both elbows back and up like you are starting a lawnmower. Lower slowly.
Modification: One hand and one knee on the chair for support, one jug in the other hand — the Lawnmower version. Reduces demand on lower back.
The Sky Press
One jug in each hand at shoulder height. Press both straight overhead. Lower slowly for a count of three. Keep your core tight so you are not arching your lower back.
Modification: Use smaller bottles. Reduce range of motion — press to just above head height. If shoulder mobility is limited do not force the range.
The Floor Hug
Lie on your back. One jug in each hand. Start with arms extended toward the ceiling. Lower both out to the sides in a wide arc until elbows are at chest height. Bring them back up. Use lighter jugs or bottles.
Modification: Use the lightest bottles available — soup cans, small water bottles. Reduce the range of arc. Control is everything on this one.
The Lawnmower
One hand and one knee on the chair for support. Jug in the other hand hanging toward the floor. Pull your elbow up toward the ceiling — think starting a lawnmower. Lower slowly. 10 reps each side.
Modification: Use a lighter item. Reduce range of pull. Any elbow drive backward with a supported torso is the complete exercise.
The Doorframe Chest Stretch
Stand in a doorway. Place both forearms on the frame. Lean gently forward until chest opens. Hold 20 seconds. Tricep stretch — raise one arm overhead, bend elbow to reach down your back, use other hand to gently press the elbow further. 20 seconds each side.
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“Did you go slow on the lower part of The Jug Curl? Be honest. The point of this question is accountability without a witness.”