Home, level 1

What you need

A sturdy chair without wheels, a wall, a backpack with a few books or water bottles, and a mat or towel.

Warm-up

Three minutes of easy movement: march in place, roll your shoulders and do a few slow sit-to-stands. Keep water nearby and sip between sets.

Exercises

Sets × reps (or seconds) and the rest between sets.

Short version, for low-energy days: 15 min, with only the marked exercises.

1. Sit-to-stand

   2 × 10 · rest 60 s

   Also in the short version

   1. Sit near the front of a sturdy chair, feet flat and hip-width apart.
   2. Lean forward a little and stand up using your legs, not your hands.
   3. Sit back down slowly. Slow reps work better than fast ones.

   Easier version: Use a higher seat, or press lightly on your thighs as you stand.

2. Wall push-up

   2 × 10 · rest 60 s

   Also in the short version

   1. Stand about an arm's length from a wall, hands flat on it at chest height.
   2. Keeping your body straight, bend your elbows and bring your chest toward the wall.
   3. Push back slowly to the start.

   Easier version: Stand a little closer to the wall.

3. Backpack row

   2 × 10 · rest 60 s

   Also in the short version

   1. Load a backpack with books or water bottles and hold it with both hands.
   2. Bend forward at the hips with a flat back and soft knees.
   3. Pull the backpack to your belly, squeezing your shoulder blades, then lower it slowly.

   Easier version: Take some weight out of the backpack.

4. Glute bridge

   2 × 12 · rest 60 s

   Also in the short version

   1. Lie on your back with your knees bent and feet flat on the floor.
   2. Press through your heels and lift your hips until your body is in a line from shoulders to knees.
   3. Lower slowly. When you finish, roll to your side and get up slowly.

   Easier version: Lift your hips only partway.

5. Calf raise

   2 × 12 · rest 60 s

   1. Hold the back of a chair, feet hip-width apart.
   2. Rise slowly onto your toes, as high as is comfortable.
   3. Lower your heels slowly.

   Easier version: Rise only a little.

6. Plank

   2 × 20 s · rest 45 s

   1. Rest on your forearms with your elbows under your shoulders.
   2. Hold your body straight from head to heels, without letting your hips sag.
   3. Keep breathing the whole time.

   Easier version: Keep your knees on the floor.