Strength · 22 min

Steady Strength B

Side leg raises and one-leg stands, then step-ups, push-ups and rows.

• 22 minutes
• New to it
• Chair, Step, Dumbbell

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

The partner to Steady Strength A. Balance practice works side to side this time, then two rounds of step-ups, incline push-ups on a counter, one-arm rows and side bends train your legs, chest, back and waist. Use a low, solid step and hold a rail or wall for the step-ups.

Kit

Chair, Step, Dumbbell

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
   • Standing Side Leg Raise8 reps each side · One hand on the chair, stand tall
   • 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
   • Step Up8 to 12 reps each side · Low step, hold a rail or wall
   • Incline Push Up8 to 12 reps · Hands on a counter or sturdy table
   • Single Arm Dumbbell Row8 to 12 reps each side · Free hand on the chair seat
   • Standing Side Crunch8 to 12 reps each side

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.