IT IS MY YEAR · BEGIN ANY DAY
A focused session for squatting, hinging, bridging and calf strength.
Back to all workoutsYou’ll need: A firm chair, a fixed hand support, a clear floor and an optional mat.
Sets / rounds: 1–2 rounds of all four movements. Start with one.
Rest: Rest 45–75 seconds between exercises and 90 seconds between rounds.
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
1–2 rounds of all four movements. Start with one.
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.
8 slow repetitions
Stand with knees slightly bent. Push your hips backwards while keeping your back in a comfortable neutral position. Stop before you round your back, then stand by bringing your hips forwards.
Use a smaller range and practise slowly with your hands resting on your hips.
8–10 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.
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 45–75 seconds between exercises and 90 seconds between rounds.
03 · FINISH GENTLY
Finish with 2–3 minutes of easy walking or gentle marching. Let your breathing settle; stretch gently if that feels comfortable.
Use your hands to help with sit-to-stands and reduce the range of the hinge or bridge.
Move from sit-to-stands to a controlled bodyweight squat if that suits you. Add a few repetitions 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.