A simple full-body session using just your bodyweight.

Warm up first (about 3 minutes)

• March on the spot, 60 seconds.
• Arm circles, 20 seconds each direction.
• 5-8 slow bodyweight squats to a chair.

The workout

Work through the four exercises below. Rest 60-90 seconds between sets. Only go as far as feels comfortable. Take your time.

1. 01

   Sit-to-stand (chair squat)

   Stand up from a chair and sit back down under control. Keep your weight through your heels.

   2-3 sets of 8-12

2. 02

   Push-up (wall or on knees)

   Hands a little wider than your shoulders. Lower under control, push back up. Use a wall to make it easier.

   2-3 sets of 6-10

3. 03

   Hip hinge to a chair

   Push your hips back to lightly touch a chair behind you, then stand tall. Keep your back flat.

   2-3 sets of 8-10

4. 04

   Bird-dog (core)

   On hands and knees, reach the opposite arm and leg out slowly, then swap. Keep your hips level.

   2-3 sets of 6-8 each side

Finish

• A 5-minute easy walk, or a few slow stretches for anything that feels tight.

This is general guidance to get you moving, not personalised advice. Work within a pain-free range, and if you have an injury or health condition, check with your doctor before starting.