Your outcome
A usable movement routine you can repeat comfortably.
Is this a fit?
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.
Before you begin
Use light weights you can control. Complete two sets per exercise, resting 60–90 seconds between sets. Allow a rest day before repeating.
Follow the guide
- 01
Warm up
5 minutes
Walk or march, then rehearse each movement without weights.
- 02
Goblet squat to chair
2 × 6–8
Hold one light dumbbell close to your chest. Sit your hips back toward a sturdy chair, touch down lightly and stand. Keep knees tracking with toes.
- 03
Supported one-arm row
2 × 8 each side
Brace one hand on a sturdy chair fixed against a wall. Hinge slightly, draw the weight toward your hip and lower slowly. Avoid twisting.
- 04
Dumbbell floor press
2 × 8
Lie on a mat with knees bent. Start with elbows on the floor and weights above elbows. Press upward, then lower gently. Skip if floor transitions are difficult.
- 05
Suitcase hold
2 × 20 seconds each side
Stand tall with a light weight at one side. Breathe normally and resist leaning. Set the weight down between sides.
- 06
Cool down
3 minutes
Walk easily and relax your hands and shoulders.
Make it work for you
Use the home-strength template if you are learning these movements. Swap the floor press for wall push-ups. Increase weight only after both sets feel controlled for several sessions.