Strength · 29 min

Steady Strength D

Clock reaches and one-leg stands, then three rounds of step-ups, rows and carries.

• 29 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 C. Balance practice reaches in several directions on one leg, then three rounds of step-ups, split squats beside a wall, one-arm rows and a farmer carry. Carrying weight while walking tall is one of the most useful things you can train for daily life.

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
   • Clock Reach4 reps each side · One hand on the chair, small reaches first
   • Single-Leg Stand30 s each side · Hands off the chair if you feel steady
   • Heel-to-Toe Walk40 s · Eyes on a point ahead

3. Strength3 rounds

   Z4 Work
   • Step Up8 to 12 reps each side · Low step, hold a rail or wall
   • Split Squat6 to 10 reps each side · Hand on a wall, small range to start
   • Single Arm Dumbbell Row8 to 12 reps each side · Free hand on the chair seat
   • Farmer Carry30 s · Tall and slow, short steps

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.