Short demo videos are being filmed — for now, the written cues below are all you need. None of these moves involves jumping, weights you have to own, or anything fancy. Slow and controlled beats fast every time.
Sit-to-stands (chair squats)
The most useful strength move there is — standing up out of a chair, on purpose.
- How:
- Sit on the front edge of a sturdy chair, feet flat and about hip-width apart. Stand all the way up, then lower yourself back down with control — no flopping into the seat.
- Easier:
- Push off your thighs or the armrests with your hands. Or use a higher chair.
- Watch:
- Let your knees track out over your toes, not cave inward.
Wall push-ups
A push-up you do standing up — all the benefit, none of the floor.
- How:
- Hands on a wall a bit wider than your shoulders, step your feet back so you lean in. Bend your elbows to bring your chest toward the wall, then push back out.
- Easier:
- Stand closer to the wall (more upright = easier).
- Watch:
- Keep a straight line from head to heels — don’t let your hips sag or pike.
Knee push-ups
The next step up from wall push-ups, once those feel easy.
- How:
- On the floor, knees down and ankles up, hands under your shoulders. Lower your chest toward the floor, then press back up.
- Easier:
- Use a smaller range, or stay with wall push-ups a while longer.
- Watch:
- Keep your body in a straight line from knees to head — don’t lead with your chin.
Marching in place
Gentle, no-impact cardio you can do anywhere.
- How:
- Stand tall and lift one knee, then the other, like walking on the spot. Pump your arms to raise the effort.
- Easier:
- Smaller, slower steps. Hold a chair or counter for balance.
- Watch:
- Stay upright — don’t lean back as you lift the knee.
Standing knee raises
Balance and hip strength in one.
- How:
- Stand tall (hold a chair). Lift one knee toward your chest, lower it, and switch sides.
- Easier:
- Lift the knee lower, and keep a hand on the chair the whole time.
- Watch:
- Stand up straight — don’t round your back to meet the knee.
Glute bridges
Wakes up the muscles that sitting all day puts to sleep.
- How:
- Lie on your back, knees bent, feet flat. Squeeze your backside and lift your hips until your body is a straight line from knees to shoulders. Lower slowly.
- Easier:
- Lift a smaller amount. Quality over height.
- Watch:
- Drive through your heels and squeeze the glutes — you should feel it there, not in your lower back.
Bird-dogs
Teaches your core to keep your spine steady — the heart of a healthy back.
- How:
- On hands and knees (hands under shoulders, knees under hips), reach one arm forward and the opposite leg back. Keep your back flat and still. Return, then switch sides.
- Easier:
- Just extend the leg, no arm, until balance comes.
- Watch:
- Move slowly and don’t let your hips rock side to side.
Dead bugs
A safe, lying-down way to build deep core strength.
- How:
- On your back, arms reaching at the ceiling, knees bent up over your hips. Lower one arm overhead and the opposite leg toward the floor, then return and switch.
- Easier:
- Move just the legs, or use a smaller range.
- Watch:
- Keep your lower back pressed flat to the floor the whole time — that’s the point.
Wall sits
Builds leg endurance with zero impact.
- How:
- Lean your back against a wall and slide down until your knees are bent — as far as is comfortable, up to about a right angle. Hold.
- Easier:
- Don’t slide as low, and hold for less time.
- Watch:
- Keep your knees over your ankles, not pushed out past your toes.
Calf raises
Strong calves mean steadier balance and easier stairs.
- How:
- Stand tall (hold a chair). Rise up onto the balls of your feet, then lower slowly.
- Easier:
- Smaller range, and keep a hand on the chair.
- Watch:
- Control the way down — don’t just drop.
Hip hinges to a chair
The move that protects your back every time you pick something up.
- How:
- Stand in front of a chair, feet hip-width. Push your hips back (like closing a car door with your backside) and lower with a flat back until you tap the chair, then stand by squeezing your glutes.
- Easier:
- Use a higher surface to tap, so you don’t bend as far.
- Watch:
- It’s a bow, not a squat — hinge at the hips and keep your back flat, never rounded.
Heel taps
A gentle balance-and-mobility move for the hips.
- How:
- Hold a chair, stand tall, and tap one heel to the floor a comfortable step in front of you. Return, and alternate sides.
- Easier:
- Smaller reach, both hands on the chair.
- Watch:
- Stay upright and controlled — no lunging.
Standing punches
Light upper-body cardio that’s honestly a little fun.
- How:
- Stand tall, fists up by your chin, and punch one arm forward then the other at a steady pace.
- Easier:
- Slow the pace down.
- Watch:
- Don’t snap your elbows straight — keep a soft, relaxed extension.
Standing side bends
Keeps the trunk mobile and the obliques awake.
- How:
- Stand tall, slide one hand down the side of your leg as you bend gently to that side, then return and switch.
- Easier:
- Smaller bend.
- Watch:
- Bend straight out to the side — don’t twist or lean forward.
Suitcase hold (optional weight)
Grip and core strength — like carrying one heavy bag.
- How:
- Hold a light weight or a filled jug in one hand at your side. Stand tall (or walk slowly) without leaning toward the weight. Switch hands.
- Easier:
- Lighter weight, or shorter hold. No weight? Just stand tall and brace.
- Watch:
- Keep your shoulders level and your body upright — don’t list to one side.
Overhead press (optional weight)
Keeps your shoulders strong for everyday reaching and lifting.
- How:
- Hold a light weight (or empty hands) at your shoulders. Press straight overhead, then lower under control.
- Easier:
- No weight: slow arm raises, stopping at shoulder height if your shoulders are cranky.
- Watch:
- Keep your ribs down — don’t arch your lower back to get the weight up.
Bent-over rows (optional weight)
The pulling move that balances all the pushing — great for posture.
- How:
- Hinge forward slightly with a flat back and let your hands (or a light weight) hang. Pull your elbows back, squeezing your shoulder blades together, then lower.
- Easier:
- No weight: just squeeze the shoulder blades back for a count, empty-handed.
- Watch:
- Keep your back flat, not rounded, and move from the shoulder blades.