Workout
The Full Send Situation
For people who are ready to get off the counter and onto the floor. Mostly.
What you need
Wall, floor, sturdy chair, optional light weight
No equipment? See the household guide →
Arm Swings and Shoulder Circles
Swing both arms forward and back across your chest. Then windmill them in big circles both directions. 2 minutes. You look like you are trying to fly. That is fine.
Nose Touches progressing to Full Send
10 Nose Touches against the wall. Then 10 Belly Touches at the counter. If bold, finish with 5–10 Full Send floor pushups. Rest between each surface. 3 rounds of whichever combination works today.
Modification: Stay at whichever surface level is right for today. No progression required. Wall pushups are a complete exercise.
The Confused Pointer
On hands and knees. Extend right arm forward and left leg back simultaneously. Hold 2 seconds. Switch sides. Builds core stability, balance, and the entire back of your body.
Modification: Reduce range of extension. Even a partial reach while maintaining a stable spine is the correct exercise.
The Door Pull — Advanced
Same as Workout 3 but lean further back for more bodyweight resistance. The more horizontal your body the harder it gets. Work toward what challenges you without making you fall over.
Modification: Move feet further from the door to reduce the angle and make it easier. Build toward the harder position over weeks.
The Upside Down Turtle
Lie on your back. Arms pointing at ceiling. Knees bent at 90 degrees in the air. Slowly lower your right arm and left leg toward the floor without touching it. Bring them back. Switch sides. Looks like you have given up. You have not.
Modification: Keep the lowering range smaller — you do not have to go all the way to the floor. The control is the exercise, not the depth.
Chair Dips — deeper
Same as Workout 3 but aim for a slightly deeper dip — elbows to 90 degrees if possible. Your triceps have had two weeks to prepare.
Modification: Stay at shallower range if elbows or shoulders protest. Depth is never worth pain.
The Turtle Rest
Lie on your back for 60 seconds after the Upside Down Turtle. You are already there. Stretch arms overhead. Take 3 slow breaths. Get up without using your hands if possible. That is also an exercise.
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