Warm up with 4 minutes of easy movement.
Complete 2 sets of 8 controlled chair squats.
Complete 2 sets of 10 wall push-ups and 10 heel raises.
Cool down and note where extra recovery is needed.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Warm up with 4 minutes of easy movement.
- Complete 2 sets of 8 controlled chair squats.
- Complete 2 sets of 10 wall push-ups and 10 heel raises.
- Cool down and note where extra recovery is needed.
Make it gentler
Do one set and use more support.
When you're ready
Progress repetitions gradually with good technique.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.