IT IS MY YEAR · BEGIN ANY DAY
Squat, press, bridge and practise keeping your trunk steady. No weights required.
Back to all workoutsYou’ll need: A fixed surface for incline press-ups, a clear floor and an optional mat.
Sets / rounds: Complete 2 rounds in the order shown. Begin with 1 if this is a new routine for you.
Rest: Rest 60 seconds between exercises and 90–120 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
Complete 2 rounds in the order shown. Begin with 1 if this is a new routine for you.
8–12 repetitions
Stand with feet around shoulder-width apart. Bend your hips and knees, keeping heels down and knees following the direction of your toes. Lower only as far as you can control, then stand.
Use a chair sit-to-stand or hold a fixed support and use a smaller range.
6–10 repetitions
Place hands on a fixed, sturdy raised surface that cannot move or tip. Step back and keep a straight line from head to heels. Bend your elbows to lower your chest towards the surface, then press back up.
Use wall press-ups. A higher fixed surface reduces the difficulty.
10–12 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.
5 slow repetitions per side
Start on hands and knees, hands under shoulders and knees under hips. Reach one arm forward and the opposite leg back while keeping your trunk still. Return slowly and switch sides. Keep your reach small enough to control.
Slide one foot back along the floor, keeping both hands down.
10–12 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 60 seconds between exercises and 90–120 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 chair sit-to-stands and wall press-ups. Keep the bird-dog reach short and reduce the total repetitions.
Add repetitions within the suggested range first. Once both rounds feel controlled, you can add a third round on a later session; change only one thing at a time.
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.