What you need
A sturdy chair (or couch) and a wall. That's it. One optional item — a single light dumbbell (5–10 lb) or a filled water jug — shows up on four days in Weeks 3–4, and every one of those days has a no-weight substitution. So you can do all 30 days with zero equipment.
No barbells, boxes, pull-up bars, jump ropes, or jumping — at any point.
How it works
Week 1 · Foundations
Learn the moves at very low volume. Two rest days.
Week 2 · Build
Add a round. A little more time under tension.
Week 3 · Strength
Slower tempo, and an optional light weight appears.
Week 4 · Endurance & Confidence
Longer sessions — still 25 minutes or less.
Two rest days every week aren't a break from the plan — they are the plan. Recovery is where a body that's been still for a while actually rebuilds. Every movement below has a simpler version; use it freely.
The moves
All low-impact, joint-friendly, and scalable. New to any of them? The movement guide walks through each one — how to do it, an easier version, and what to watch for.
Sit-to-stands (chair squats) · Wall push-ups → knee push-ups · Marching in place · Standing knee raises · Glute bridges · Bird-dogs · Dead bugs · Wall sits · Calf raises · Standing punches · Hip hinges to a chair · Heel taps
The 30 days
Week 1 · Foundations
2 rounds: 8 sit-to-stands (chair squats) · 6 wall push-ups · 30 sec march in place · 20 sec wall sit.
Scaling: Go slow; rest as long as you need between rounds.
2 rounds: 8 hip hinges to a chair · 8 glute bridges · 6 wall push-ups · 30 sec marching.
Scaling: Hands on hips for hinges; keep the range small if your back is stiff.
2 rounds: 8 bird-dogs (4/side) · 6 dead bugs (3/side) · 20 sec wall sit · 30 sec calf raises.
Scaling: Do bird-dogs without lifting the arm if balance is tricky.
10–15 min easy walk + 3 gentle standing stretches (calf, chest doorway, hamstring on a chair).
Scaling: A 5 min walk is fine. Movement, not intensity.
2 rounds: 10 sit-to-stands · 8 wall push-ups · 8 standing punches each arm · 30 sec marching.
Scaling: Sit fully onto the chair each squat rep if needed.
2 rounds: 8 glute bridges · 8 standing knee raises (4/side) · 20 sec wall sit · 6 heel taps/side.
Scaling: Hold the chair for the knee raises and balance work.
Stretch 8–10 min + an optional 10 min walk.
Scaling: A full day off is fine.
Week 2 · Build
3 rounds: 8 chair squats · 6 knee push-ups (or wall push-ups) · 30 sec march · 20 sec wall sit.
Scaling: Stay with wall push-ups if knees-down is hard.
3 rounds: 8 hip hinges · 10 glute bridges · 8 bird-dogs (4/side) · 30 sec calf raises.
Scaling: Pause 1 sec at the top of each bridge for control.
4 rounds: 40 sec marching in place · 8 sit-to-stands · 20 sec standing side bends.
Scaling: Slow the march — this should feel like a brisk walk, not a sprint.
15 min easy walk.
Scaling: Split it into two short walks if that is easier.
3 rounds: 8 knee push-ups · 8 dead bugs (4/side) · 20 sec wall sit · 8 standing punches/arm.
Scaling: Shorten the wall sit to 10 sec; keep good posture.
3 rounds: 10 chair squats · 8 standing knee raises (4/side) · 10 glute bridges · 30 sec calf raises.
Scaling: Hold the chair throughout for support.
Stretch 10 min, full body.
Scaling: Day off.
Week 3 · Strength
3 rounds: 8 slow chair squats (3 sec down) · 6 knee push-ups · 30 sec wall sit · 30 sec march.
Scaling: Keep the squats at normal speed if slow tempo strains the knees.
3 rounds: 8 hip hinges holding a light dumbbell or jug · 8 glute bridges · 20 sec suitcase hold each hand · 30 sec calf raises.
No weight? Do the hinges and holds empty-handed and add 2 reps.
3 rounds: 8 bird-dogs (4/side) · 8 dead bugs (4/side) · 8 heel taps/side · 30 sec wall sit.
Scaling: Brace gently — no holding your breath.
15–20 min easy walk.
Scaling: Keep it a conversational pace.
3 rounds: 8 chair squats · 8 standing overhead presses with light weight (or empty hands) · 8 knee push-ups · 30 sec march.
No weight? Presses become slow arm raises; stop at shoulder height if shoulders are cranky.
4 rounds: 8 sit-to-stands · 6 knee push-ups · 30 sec marching · 8 glute bridges.
Scaling: Take a full minute of rest between rounds.
Stretch + a light walk.
Scaling: Day off.
Week 4 · Endurance & Confidence
3 rounds: 10 chair squats · 10 slow glute bridges · 8 hip hinges with light weight · 30 sec wall sit.
No weight? Empty-handed hinges with a 2 sec pause at the bottom.
5 rounds: 40 sec marching · 8 sit-to-stands · 20 sec side bends.
Scaling: Drop to 4 rounds — the goal is steady, not breathless.
3 rounds: 8 chair squats · 8 knee push-ups · 8 bird-dogs (4/side) · 8 standing knee raises (4/side).
Scaling: Hold the chair for the knee raises.
20 min easy walk.
Scaling: Split as needed.
3 rounds: 8 slow chair squats · 30 sec wall sit · 8 dead bugs (4/side) · 30 sec calf raises.
Scaling: Shorten the wall sit; quality over time.
3 rounds: 8 knee push-ups · 8 bent-over rows with light weight (or empty hands) · 8 glute bridges · 30 sec march.
No weight? Rows become slow back-squeezes — pinch the shoulder blades — for 8 reps.
Stretch 10–12 min.
Scaling: Day off.
4 rounds: 10 sit-to-stands · 8 knee push-ups · 8 glute bridges · 40 sec marching.
Scaling: Rest 60–90 sec between rounds — finishing all 4 is the win.
3 easy rounds: 8 chair squats · 6 wall or knee push-ups · 8 glute bridges · 30 sec march — then a 10 min walk to celebrate.
Scaling: Keep it light. Today is a victory lap — then look at what is next.
Finished Day 30?
That's the hardest part — starting — behind you. When you're ready for more, come train with us in Burbank, or keep going with the training articles.