A simple full-body session — no gear, no gym needed.

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

Move through the four exercises below. Rest 60–90 seconds between sets, and only work in a range that feels comfortable.

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. A flat back, not a rounded one.

   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.