quiet · sample 1
Apartment 12, no jump
Living-room mat, second-floor walk-up.
- Trigger
- Tuesday 6:40am, kid still asleep, 12 minutes, downstairs neighbors.
- Inputs
- Charcoal mat already out from last night
- Shoes optional; socks on carpet if the floor is a story
- Timer they already use (phone on silent, face down)
- Water within reach
- No band, no bells, no music
- Rounds
1. March in place, 60s, quiet feet.
Rest: 20s stand still.
Skip: If a knee is not cleared, walk the hallway instead of marching.
2. Push-up they already have — knees or toes, 8–12, slow down.
Rest: 20s.
Skip: If a wrist or shoulder is not cleared, wall push instead.
3. Hip hinge they already have — hands on thighs, 10 slow.
Rest: 20s.
Skip: If a low back is not cleared, skip this round / ask the clinician.
4. March 45s + 6 push-ups + 8 hinges. No slam.
Rest: 30s.
5. Repeat round 4 once.
Rest: Done when the last march stops.
- Checks
Last round complete or skip logged.
Cooldown: 60s walk the room, water.
Mat stays out or gets rolled — decide once.
- Output
- A 12-minute quiet session that does not wake the floor below.
- Do not restate
- Do not invent a diagnosis, a calorie target, a PR, or a medical or legal instruction. If a round needs a joint I have not cleared, say skip this round / ask the clinician. If a lift is not already mine, do not coach it. Do not add jumps, slams, burpees, or music. Do not turn this into a Tabata.