IT IS MY YEAR · BEGIN ANY DAY
A short, standing session with no jumping and no floor work.
Back to all workoutsYou’ll need: A clear, level floor, a firm chair and a wall. Keep a fixed support nearby if needed.
Sets / rounds: Complete the four movements once. Repeat only if you want a longer session.
Rest: After each movement, pause for 30–60 seconds or until your breathing feels comfortable.
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
Start with 5 minutes of easy walking or marching at a relaxed pace.
02 · YOUR WORKOUT
Complete the four movements once. Repeat only if you want a longer session.
30 seconds
Stand tall and march at a comfortable pace, lifting each foot only as high as feels comfortable. Keep your breathing steady. A fixed support can help with balance.
March while seated on a stable chair, or slow the pace.
30 seconds
Take a small step to one side, bring the other foot towards it, then change direction. Keep your knees soft and stay in control. Use a clear, level floor.
Make the steps smaller or step one foot sideways and back while holding a fixed support.
5–8 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.
5–8 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.
Between movements: After each movement, pause for 30–60 seconds or until your breathing feels comfortable.
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 shorter 15-second movement intervals and take longer rests. You can do the marching while seated.
Build the timed movements towards 45 seconds before adding a second round. Keep the pace comfortable.
Fit this into a day when a short session works for you. Allow recovery before repeating strength movements that leave your muscles tired.
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.