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
Try twice a week on nonconsecutive days. Start with one round; add a second only when the first feels comfortable. Rest 60–90 seconds between exercises, or longer as needed.
Follow the guide
- 01
Warm up
4 minutes
Walk around the room, then gently march and circle your shoulders. Keep breathing comfortably.
- 02
Chair sit-to-stand
6–8 repetitions
Set a sturdy chair against a wall. Place feet under knees, lean slightly forward and stand. Sit back slowly. Use the armrests if needed.
- 03
Wall push-up
6–8 repetitions
Place hands at chest height on a wall. Step back a little, bend elbows to bring your chest toward the wall, then press away. Keep your body aligned.
- 04
Standing hip hinge
8 repetitions
With soft knees, move your hips backward as if closing a door behind you. Keep your back comfortably long and stand again. Start with a small range.
- 05
Supported calf raise
8–10 repetitions
Hold the chair or wall. Slowly lift your heels, pause, then lower with control.
- 06
Easy finish
2 minutes
Walk slowly and let your breathing settle. You do not need to finish exhausted.
Make it work for you
Stand closer to the wall for easier push-ups. Keep at least a couple of comfortable repetitions in reserve. Repeat the same session before adding repetitions; do not add difficulty and volume together.