IT IS MY YEAR · BEGIN ANY DAY
A short introduction to controlled strength movements, using a wall and a chair.
Back to all workoutsYou’ll need: A firm chair against a wall, a clear wall and enough floor space. A mat is optional.
Sets / rounds: Start with 1 round. Try a second round only if the first feels manageable.
Rest: Rest 45–60 seconds between exercises and 90 seconds between rounds. Take longer whenever needed.
Use a comfortable effort. Keep repetitions controlled, breathe throughout and finish a set before technique starts to change. Take extra rest whenever you need it.
01 · WARM UP
Spend 5–10 minutes walking or marching gently, then practise a few easy repetitions of the movements without added weight. Build the pace gradually.
02 · YOUR WORKOUT
Start with 1 round. Try a second round only if the first feels manageable.
6–8 repetitions
Use a firm chair without wheels, against a wall. Place feet about hip-width apart. Lean forward from the hips, press through your feet and stand tall. Sit down slowly without dropping onto the seat.
Use your hands on the chair or thighs for assistance, or do fewer repetitions.
6–8 repetitions
Place hands on a wall at chest height, slightly wider than your shoulders. Step back a little. Keep your body in a straight line as you bend your elbows to move towards the wall, then press away.
Stand closer to the wall and bend your elbows less.
8 repetitions
Lie on your back with knees bent and feet flat. Gently brace your middle, squeeze your buttocks and lift your hips without arching your lower back. Pause, then lower slowly.
Lift a little lower, or practise a gentle buttock squeeze without lifting.
8–10 repetitions
Hold a fixed support lightly. With feet hip-width apart, rise onto the balls of both feet, then lower your heels slowly. Keep your ankles aligned rather than rolling outwards.
Use a smaller lift or do seated heel raises.
Between movements: Rest 45–60 seconds between exercises and 90 seconds between rounds. Take longer whenever needed.
03 · FINISH GENTLY
Finish with 2–3 minutes of easy walking or gentle marching. Let your breathing settle; stretch gently if that feels comfortable.
Stay with one round, reduce the repetitions and use the easier version of each exercise. If floor work is not suitable, use the chair movement session instead.
When these movements feel controlled across several sessions, add 1–2 repetitions per exercise before adding another round.
Try this on two non-consecutive days in a week, leaving at least a day between sessions using the same muscles. Walking or rest can fill the other days.
This is a general workout example, not a personalised training or rehabilitation plan. Stop if you feel pain, dizziness or become unwell. Choose alternatives that suit your ability and space; ask a qualified professional if you are unsure about an exercise or load.
The session arrangements are It Is My Year examples. General technique and training principles were checked against ACE’s exercise library, ACE’s kettlebell foundations and Mayo Clinic’s strength training guidance. These organisations have not reviewed or endorsed these sessions.