A simple 4-week program to build the strength and confidence to get down to the floor and back up, without a second thought.
You’re not alone. Here’s what we hear most, and none of it has to be permanent.
“I avoid sitting on the floor with my grandkids because I’m not sure I can get back up.”
“Every time I drop something, I think twice before bending down to get it.”
“I don’t want to have to ask for help just to stand back up.”
“I keep telling myself I’ll work on it someday, but I never know where to start.”
A complete set of exercises to get up from the floor, laid out for you. No guessing what to do next.
10 workout days, video + written instructions
A daily warm-up with video demonstrations
A modification for every single exercise
A bonus exercise on every workout day
A tip sheet for getting down to the floor and back up
You don’t have to take our word for it. The research backs it up.
Researchers found no clinical evidence that kneeling causes harm after a total knee replacement, even though most patients avoid it out of caution.
Source: Journal of Knee Surgery, PubMed, 2020
In a study of adults aged 51–80, the ability to sit down and rise back up from the floor with fewer supports was linked to a longer life.
Source: European Journal of Preventive Cardiology, PubMed, 2014
Data on thousands of adults found strength training was linked to less knee pain and osteoarthritis, not more, challenging a long-held myth.
Source: Osteoarthritis Initiative data, PubMed, 2023
More than 1 in 4 older adults fall each year, and about half aren’t able to get back up without help. Being unable to rise is linked to a higher risk of hospitalization and death.
Source: BMC Geriatrics, PubMed, 2022
Hi, I’m Dr. Alyssa Kuhn, a Doctor of Physical Therapy and osteoarthritis specialist. Too many people are told to just avoid getting down on the floor, which only makes it harder over time. What you need instead is an actual plan. Getting up from the floor is one of the movements people struggle with most, and it’s often the first ability to quietly slip away before anyone even notices. That’s why I built this guide around that one specific goal, using the same joint-friendly approach behind everything at Keep the Adventure Alive.
Delivered as a PDF right after checkout.
No. Every workout uses just your body weight and a sturdy chair you already have at home.
This guide starts exactly where your body is today. Every single exercise comes with a modification, so you can adjust it to what feels right for you and build up from there.
About 10–15 minutes, including your warm-up. Five workouts a week, with rest days built in.
You’ll get the PDF right after checkout, plus a copy sent to your email so you can always find it again.
No. It’s a one-time payment of $27 for the full guide, yours to keep and revisit any time.
Because this is a digital PDF you get instant access to, all sales are final and we’re not able to offer refunds.
Everything you need is laid out for you, one step at a time.
Get the Guide — $27