Kit Rich Offers Five Exercises While You Make Dinner


If you’re feeling like the rest of us—bored, worried, and eating everything in the house—don’t fret, you’re not alone.  Kit Rich, a celebrity trainer, nationally recognized Pilates expert, and creator of KICHGO has come up with a fun idea of how to incorporate working out while cooking dinner, ensuring that you are using your kitchen to its fullest potential. Just because gyms are closed doesn’t mean you shouldn’t continue working out and feeling good about yourself.

At a time where leaving the house is a major no-no, thinking of outside the box ideas to stay fit and entertained is key.  Kit offers five exercises you can do while cooking dinner. As a bonus, she also gives her favorite go-to salmon recipe that takes less than 30 minutes to make. 

“Consistency is definitely key at a time like this where people are less inclined to work out more than ever. We need this collective, positive, and healthy energy right now. I want everyone to know that I’m here for them and am offering a complimentary YouTube live workout every day for the next two weeks at 8am PST.”

Exercise 1: Butt Lifts 

What you’ll need: Kitchen counter and KICHGO ball (you can also use any ball that fits behind your knee or not use one at all)

Length of time: 1 minute per leg, 3 rounds

  • Hold onto the counter/sink, place KICHGO ball or any ball behind your right leg.
  • Flex your right foot, left leg (standing leg) should be bent a little, tailbone under
  • Pulse back, squeeze the ball
  • Repeat for 1 minute 
  • Switch legs
  • 3 rounds total per leg

Exercise 2: Standing fire hydrant & knee circles

What you’ll need: Kitchen counter/sink and KICHGO ball (you can also use any ball that fits behind your knee)

Length of time: 1 minute per leg, 3 rounds (fire hydrant); 30 seconds in each direction (knee circles)

  • Hold onto the counter/sink
  • Place the ball behind your right leg
  • Take right knee out to the side
  • Lift the knee up and out to the right side
  • Repeat for 1 minute 
  • Switch legs
  • 3 rounds total per leg
  • Immediately go into knee circles while still holding the ball and the right knee is out to the side
  • 30 seconds in each direction

Exercise 3: Calf raises

What you’ll need: Kitchen counter/sink 

Length of time: 1 minute, 3 rounds

  • If you have a KICHGO ball or an inflatable ball put it between your inner thighs (if you don’t have a ball it’s completely fine)
  • Feet should be parallel and hip-width apart
  • Hold onto the kitchen sink or counter for stability
  • Lift heels off the floor
  • Squeeze glutes at the top and then drop down
  • Continue for 1 minute
  • If you are looking for a challenge, do an incline pushup while holding the counter in between calf raises 

Exercise 4: Squats

What you’ll need: Refrigerator

Length of time: 1 minute, 3 rounds

  • Get into a squat position up against the fridge (imagine sitting in a chair with your back to your fridge)
  • You want your entire back of your body connected to the fridge
  • If you have one, place a ball between your inner thighs. If you don’t have one, it’s no big deal. 
  • Squeeze ball 10 times or just imagine squeezing a ball if you don’t have one and alternating lifting heels 
  • 10 times each leg
  • Repeat until 1 minute is up
  • 3 rounds total

Exercise 5: Mountain climbers 

What you’ll need: Kitchen counter or sink

Length of time: 1 minute, 3 rounds

  • Hold onto your kitchen counter or sink with your legs hip-width apart
  • Get into an incline push up position 
  • Bring your right knee up to your chest towards your left arm, bring back down
  • Switch legs
  • Keep switching legs as if you are running
  • Continue for 1 minute
  • 3 rounds

Bonus exercise: Balancing (working your core and stabilizer muscles)

What you’ll need: Kitchen sink 

Length of time: Up to 2 minutes

  • As your washing dishes balance on one leg
  • As you’re washing dishes, balance on one leg
  • Put it in front of you or behind you
  • This works your core and stabilizer muscles
  • Up to two minutes per leg

Kit’s Favorite Salmon Recipe


6oz skinless salmon (per person)

Drizzle of olive oil

Pinch of salt

Pinch of pepper

Avocado Topping:

½ avocado, chopped

1 tablespoon fresh cilantro, chopped

1 tablespoon of olive oil

Pinch of salt

Pinch of pepper

1 tablespoon fresh lime juice (save extra for finished product)


Asparagus (6 spears per person)

Drizzle of olive oil


Preheat oven to 400 degrees Fahrenheit. Add olive oil, salt, and pepper to salmon. Bake on a baking sheet for approximately 12-15 minutes. While your salmon is in the oven, mix together your avocado topping ingredients and set aside. Preheat a grill pan on high heat. Lightly coat the asparagus spears with olive oil. Grill for 3-5 minutes or until desired tenderness. Remove salmon from the oven and add avocado topping. Add side of asparagus. Squeeze extra lime juice over salmon and asparagus. Serve immediately.

If you would like to speak with Kit, have her create a bespoke workout for your audience, and for all press inquiries contact Brooke Cockrell at or 818.209.3800. For more information on Kit visit For more information on KICHGO visit