Strength · 29 min

Steady Strength C

Harder balance with less support, then three rounds of standing strength.

• 29 minutes
• New to it
• Chair, Band

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

The second half of the program asks a little more. Balance moves to reaching on one leg and longer heel-to-toe walks with the chair only close by, and the strength work adds a third round, the way ACSM suggests progressing before adding weight. Cross your arms for the chair stands if you can.

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
   • Single-Leg Stand30 s each side · Hands off the chair if you feel steady
   • Single-Leg Reach6 reps each side · Small reaches, chair within reach
   • Heel-to-Toe Walk40 s · Eyes on a point ahead

3. Strength3 rounds

   Z4 Work
   • Sit to Stand8 to 12 reps · Arms crossed, three seconds down
   • Incline Push Up8 to 12 reps · Hands on a counter or sturdy table
   • Bodyweight Good Morning10 to 12 reps · Hands on your chest, flat back
   • Calf Raise10 to 15 reps · Fingertips on the chair
   • Band Pull Apart10 to 15 reps

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.