Strength · 22 min

Steady Strength A

Supported balance practice, then two rounds of standing strength moves.

• 22 minutes
• New to it
• Chair, Band

Customise copies this workout to the Bench, where every move and number is yours to change.

You start with heel-to-toe and one-leg stands beside a chair, then do two rounds of chair stands, wall push-ups, a hip hinge, calf raises and band pull-aparts. Everything is standing, so there is no getting down to the floor. Stop each set two or three reps before it gets hard to keep good form.

Kit

Chair, Band

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s · Hold the chair if you like
   • Arm Circles30 s
   • Hip Hinge Drill8 reps

2. Balance2 rounds

   Z2 Warm
   • Tandem Stance30 s each side · Fingertips on the chair
   • Single-Leg Stand20 s each side · Fingertips on the chair
   • Heel-to-Toe Walk30 s · Walk beside a counter or wall

3. Strength2 rounds

   Z4 Work
   • Sit to Stand8 to 12 reps · Stand all the way up, sit down slowly
   • Wall Push Up10 to 15 reps
   • Bodyweight Good Morning10 to 12 reps · Hands on your chest, flat back
   • Calf Raise10 to 15 reps · Hold the chair back
   • Band Pull Apart10 to 15 reps · Light band, squeeze your shoulder blades

4. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Box Breathing40 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.