Starting is the hardest part of any exercise habit. This short routine uses your body weight, needs a small patch of floor and can be scaled up as you get stronger.
Warm-up (5 minutes)
March on the spot, roll your shoulders, circle your hips and do a few gentle arm swings.
The circuit (repeat 3 times)
- Chair squats — 10 reps
- Wall or counter push-ups — 8 reps
- Glute bridges — 12 reps
- Bird dogs — 6 each side
- Rest — 1 minute
Cool-down
Finish with slow stretches for your legs, chest and back, breathing deeply.
- Do the routine three times this week
- Note how many reps felt comfortable
- Add 2 reps per exercise next week
This article is general information and not a substitute for professional medical advice. Talk to a doctor or qualified professional before making changes to your exercise, diet or treatment.
