Avoid Atrophy!Gentle strength and balance
Stronger at home
3 rounds · about 9 min each
The next step after chair strength. Squats, push-ups at a counter, band rows, and floor work. Needs a band, light dumbbells, and a mat.
Round 1: No equipment listed. Equipment: Resistance bands, Sturdy chair. Equipment: Mat or carpeted floor.
Round 2 (later requirements): Equipment: Step or stairs. Equipment: Dumbbells. Equipment: Resistance bands. Equipment: Mat or carpeted floor.
Round 3 (later requirements): Equipment: Dumbbells, Sturdy chair. Equipment: Dumbbells. Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Round 1: Whole body
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Counter push-up8
No equipment listed.
How to do it
Hands on a kitchen counter or sturdy table, body in a straight line. Lower your chest toward the edge and push back up.
The surface must not move.
Find a video - Seated band row12
Equipment: Resistance bands, Sturdy chair.
How to do it
Sit tall with the band looped around your feet or anchored in front of you. Pull your elbows back, squeezing your shoulder blades, then return slowly.
Find a video - Glute bridge10
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video
Round 2: Carry and core
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Step-up8 each side
Equipment: Step or stairs.
How to do it
Step up onto a low step with one foot, bring the other up to meet it, then step down under control. Lead with the same leg for all reps, then switch.
Use a handrail or wall for balance.
Find a video - Farmer carry30 sec
Equipment: Dumbbells.
How to do it
Hold a dumbbell in each hand at your sides. Walk with tall posture and steady steps.
Find a video - Band pull-apart12
Equipment: Resistance bands.
How to do it
Hold a band in front of you at chest height, arms straight. Pull your hands apart until the band touches your chest, then return slowly.
Find a video - Bird dog6 each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, reach one arm forward and the opposite leg back until both are level. Pause, return, and switch sides.
Find a video
Round 3: Arms and ankles
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Seated overhead press8
Equipment: Dumbbells, Sturdy chair.
How to do it
Sit tall with light dumbbells at your shoulders. Press them overhead and lower slowly.
Stop short of any shoulder pinch. A partial range is fine.
Find a video - Dumbbell curl10
Equipment: Dumbbells.
How to do it
Stand or sit with dumbbells at your sides, palms forward. Curl them to your shoulders without swinging, then lower slowly.
Find a video - Calf raise12
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Dead bug6 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.