Workout
The One Month Mark
If this is your fourth week you have been doing this for a month. Fine. You did it.
What you need
Everything from the household list — a little more than last time
No equipment? See the household guide →
The Purposeful Stroll into Kitchen Parade
3 minutes outside walking briskly. Come inside for 2 minutes of Kitchen Parade — knees high, arms moving, something good playing. 5-minute warmup that transitions from outside to inside.
The Big Step into The Slow Sink
8 Big Steps each leg immediately followed by 10 Slow Sinks. No rest between the lunge and the squat. Rest 60 seconds. Repeat 3 times. Your legs will file a formal complaint.
Modification: Rest between the lunge and the squat. Or reduce reps. Or do them as separate exercises with full rest in between.
Full Send Attempt
Today is the day to try the floor if you have not. 5 Full Send pushups — slow down, pause at the bottom, push back up with control. If 5 is not there yet do 3 and finish the set with Belly Touches. If 5 is easy do 8.
Modification: Belly Touches at the counter for the whole set. The progression is coming. This is month one.
The Upside Down Turtle into The Confused Pointer
8 Upside Down Turtle reps each side then immediately roll to hands and knees for 10 Confused Pointer reps each side. Rest 60 seconds. Repeat twice. Your entire core in one sequence.
Modification: Rest fully between exercises. Do each movement separately. Both are still effective as standalone exercises.
The Invisible Chair — Personal Best Attempt
One round. Back against the wall. Thighs parallel. Hold as long as you can. This is your one-month benchmark. Write the time down. Come back to it in month two.
Modification: Shallower angle if full parallel is too much. Any wall sit position held for time is a valid benchmark.
Hip Pops
3 sets of 15. Your glutes have been working all month. This is their closing statement.
Modification: Standard 12 reps. Feet closer to body. Any hip elevation with a squeeze at the top is complete.
The Month One Finish
3 full minutes. Walk it out. Hip flexors — one knee on the floor, other foot forward, lean gently. Hold 20 seconds each side. Roll your shoulders. Take a breath. Then press the button. You just did a month of this.
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“What was your Invisible Chair time today compared to week one? And what are you going to do with the next month?”