7 Door Frame Exercises
How to use a door frame to get moving
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You don’t need to hit the gym to get in a good workout. Whether you’re traveling, at the office, or working from home, you can do these seven exercises anywhere there’s a door.
Door frames are particularly convenient for adding more movement to your life. How many times do you walk through a doorway each day? Probably a lot!
Using the “habit stacking” framework, you can build on the act of walking through a doorway to form a new movement habit (Think: When I walk through a doorway, I have an opportunity to move my body.)
How to Use these Exercises
Option 1: Formal workout
Use these exercises as part of your dedicated workout time. Depending on your abilities and goals, feel free to practice all the exercises once in succession or as a circuit. It’s easy to simply say, “do 3 sets of 10” but everyone is different. I say do as many reps as you can with good form. Do what works for you and helps you move closer to your goals.
Option 2: Movement snacks
Maybe you’re all set when it comes to a daily formal workout (way to go!) but you’re looking for ways to stay physically active throughout the day. You can use these exercises as “movement snacks” to keep your parts well-nourished even when you’re not at the gym. Here’s a few ideas for you:
Choose a move that you love and do it anytime you walk through a doorway.
Assign one move to each doorway in your home.
Use a sticky note to remind you how to move as you come to the door.
Ultimately, there’s no hard and fast rules here. These exercises are meant to be an “open door” invitation to move more. So, without further ado, here’s the exercises…
7 Door Frame Exercises
Conclusion
If you’re having trouble carving out a chunk of time dedicated to exercise, try sprinkling some throughout your day with these door frame exercises. For more pictures and videos of the dynamic door frame movements, check out this Instagram post.