Bodyweight · 15–20 MIN
Bodyweight first steps
Beginner
A short introduction to controlled strength movements, using a wall and a chair.
Open workoutIT IS MY YEAR · BEGIN ANY DAY
A little movement. Your own way.
You don’t need to become a different person to begin. Find something you enjoy, start where you are and make a little room for movement.
PICK A SESSION
Workouts you can follow here.
9 workout examples · times include warming up and finishing gently
Bodyweight · 25–30 MIN
Everyday bodyweight strength
Some experience
Squat, press, bridge and practise keeping your trunk steady. No weights required.
Open workoutBodyweight · 20–25 MIN
Legs without weights
Beginner
A focused session for squatting, hinging, bridging and calf strength.
Open workoutBodyweight · 12–15 MIN
A low-impact movement break
Beginner
A short, standing session with no jumping and no floor work.
Open workoutKettlebell · 20–25 MIN
Kettlebell foundations
Beginner to kettlebells
Learn three controlled movements with one bell: a deadlift, a supported row and a short hold.
Open workoutKettlebell · 25–35 MIN
One-bell strength session
Some kettlebell experience
A controlled strength session combining a squat, deadlift, row and carry.
Open workoutKettlebell · 20–25 MIN
Kettlebell carry & control
Some kettlebell experience
Practise grip, a steady trunk and controlled movement with short carries and rows.
Open workoutChair · 10–15 MIN
Gentle chair movement
Gentle start
A short seated movement example using a stable chair. No standing or floor work needed.
Open workoutWalking & running · 20–25 MIN
Your first walk–run session
Comfortable walking first
An introductory walk–run example for adults who can already walk comfortably for around 20 minutes.
Open workoutGeneral examples for adults, with easier options. Start with the shorter version and move at a pace you can control. Stop if exercise causes pain or makes you feel unwell. Ask a qualified health professional about suitability if you have a health condition, injury, are pregnant or are returning after surgery.
A SIMPLE WEEK
Start with two manageable sessions.
For example: bodyweight first steps on Monday, an easy walk on Wednesday, then the same strength session on Friday. Adjust the days and take more recovery when needed.
You don’t need to do every workout. Choose one that fits your ability, equipment and time, then practise returning to it.
Plan movement in my daily focusRACES · WALKS · CHARITY CHALLENGES
Find something to work towards.
Explore races, local parkruns and charity events. Check each organiser’s current dates, entry terms and preparation needs.
Explore events & challengesMake movement something you enjoy.
A walk with a friend, a beginner dance class, a pool session or a cycle ride can also be part of your week. Choose one idea and agree when you’ll try it.