Ketchup Bottle

Everyone knows there’s only one way to get ketchup out. Hit the bottom of the bottle 20 times, with vigor.

Large Juice Bottle

Shake as fast as you can for 30 seconds. (Make sure the lid is on tight.)

Bread

Buy an unsliced loaf and slice it yourself.

GARBAGE CAN

Take on the trash and take out the garbage.

Mop

Clean the kitchen floor, moving the mop in circular motions only.

CLOTHES PINS

Hang out the washing, in color order.

COAT HANGERS

Hang every coat you own on a hanger and order by season. Starting from spring.

PAINT CANS

Replicate arm-curls with a paint can in each hand. Complete 30 reps.

VACUUM CLEANER

Set yourself a time trial and vacuum the living room in record time.

JUMP ROPE

Two minutes of non-stop skipping. Ready? Go!

HAIRBRUSH

Brush your hair. Next, mime a song with all the right dance moves.

SHOPPING BASKET

Make a list, grab a basket and complete your weekly shop in half the usual time.

BBQ

Bite the bullet: Put on the heavy-duty gloves and scrub the BBQ clean.

WHISK

Hand-whisk three egg whites until they’re stiff. Reward yourself with an omelet.

PING-PONG PADDLE

Perfect your serve. Practice 20 serves on an empty table. Collect the ball after each attempt.

FRYING PAN

Cook pancakes for everyone. Toss each one five times. If you drop any, refer to “Mop”.

MP3 PLAYER

Flash party! Spend 10 minutes dancing to your favorite album.

Phone

For the next 24 hours, take or make every phone call on your feet.

PACK OF CARDS

Test you patience and build a house of cards using the whole pack.

Car

Bucket, cloth, soapy water. You know what to do next.

STAIRS

Up and down, up and down, up and down. 15 minutes, non-stop.

PILLOWS

Have a standing pillow fight with a willing opponent. Call time if feathers are spilled.

DOG

Take your (or the neighbor’s) dog for a two-mile walk. For extra NikeFuel, play catch or chase along the way.

RECYCLING BIN

Throw every piece of paper you recycle today into the bin from three-point land, a.k.a. “downtown.”

CHOPSTICKS

Ditch cutlery for a day and eat every meal or snack with chopsticks. Soup, anyone?

BICYCLE PUMP

Check the tire pressure, pump if needed, then go for a five-mile ride.

SOCCER BALL

Work on your control. Use the garage or a brick wall for 45 minutes to improve your first touch.

BASEBALL BAT

Nothing’s better than the feeling of hitting it out of the park. Get to a batting cage and swing for the fences. 30 minutes.

BASKETBALL

Imagine you’re an All-Star and become your local court’s three-point champ. Don’t leave until you hit five-in-a-row.

RUNNING SHOE

Running’s the best cardio workout there is. Get out on the road for a four miler.

FOOTBALL

Practice your “Hail Mary” pass with a willing wide receiver. Get it spiraling up to the 40-yard mark before you take a break.

CAMERA

Head to the nearest court and recreate your favorite hoops poster. Share the photo to prove it.

TENNIS RACKET

Has anyone ever defeated The Wall? Accept the challenge and get 30 minutes versus the world’s toughest returner.

TABLET

Download the Nike Training Club app and complete a 45-minute full-body workout. Feel the burn.

GOLF CLUBS

Find your nearest course, book a round of 18 and get that handicap down. No carts.