Workout
The Kitchen Circuit
Everything you need is already in your house. Probably.
What you need
Kitchen counter or sturdy table, doorframe or low railing, sturdy chair
No equipment? See the household guide →
The Rusty Robot
Roll shoulders forward 10 times then backward 10 times. Make big arm circles in both directions. Gently roll neck side to side. Reach both arms overhead and stretch. You look like you are preparing for takeoff.
Belly Touches
Stand at your kitchen counter or sturdy table. Hands on the edge slightly wider than shoulders. Lower your belly toward the counter. Push back. That is a pushup. Fully legitimate.
Modification: Move to the wall for Nose Touches if the counter is still too much resistance. Any incline is valid.
The Door Pull
Stand in a doorframe or hold a sturdy low railing. Lean your body back at an angle — feet close to the base, body diagonal. Pull yourself toward the frame or railing. Return slowly.
Modification: Stand more upright to reduce the bodyweight load. The more vertical your body the easier the pull.
Chair Dips
Sit on the edge of a sturdy chair. Hands on the seat beside your hips. Slide your rear off the edge. Lower yourself a few inches by bending your elbows. Push back up.
Modification: Reduce range of motion — even a small dip works the triceps. Place feet further forward to reduce load.
Grocery Bag Walks — Shoulder Edition
Same as before but carry the weight with arms slightly in front of your body at about hip height rather than straight down. Adds shoulder and upper back work.
Modification: Return to straight-down carry if shoulder elevation causes discomfort. Standard farmer carry is still effective.
The Confused Pointer
On hands and knees on the floor. Extend your right arm forward and your left leg back simultaneously. Hold 2 seconds. Bring them in. Switch sides. Your cat will sit directly under you.
Modification: Reduce the range of arm or leg extension. Even a small reach builds the same core stability pattern.
The Chest Opener
Stand in a doorway. Place both forearms on the frame. Lean gently forward until you feel your chest open. Hold 20 seconds. Roll your shoulders back 3 times slowly. Walk around for 2 minutes.
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