Stronger for everyday life
Program · 8 weeks
An eight-week guided start with a complete follow-along session, clear movement demonstrations and one useful focus each week.
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Browse programs and individual movements by what you want to do, the equipment you have, and the kind of guidance you’re looking for.
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Age labels describe the intended audience or the source’s stated limits. They are not an assessment of suitability. Read the setup and original guidance before choosing a movement.
Backward step with support
Exercise · Movement demonstration
Practise stepping backwards safely, holding a counter.
Feet-closer stance
Exercise · Movement demonstration
Stand with your feet closer together to challenge your balance.
Floor hip rotation
Exercise · Movement demonstration
Ease your hips through their range while sitting on the floor.
Floor transfer with a chair
Exercise · Movement demonstration
Get down to the floor and back up in stages, using a chair.
Gentle incline walking
Exercise · Movement demonstration
Walk up short, gentle slopes, resting when you need to.
Low supported step-up
Exercise · Movement demonstration
Step up onto a low step with a hand on support.
Seated ankle movement
Exercise · Movement demonstration
Loosen your ankles while sitting, ready for walking.
Seated arm reach
Exercise · Movement demonstration
Reach your arms up and out comfortably while sitting.
Seated band press-out
Exercise · Movement demonstration
Hold steady against a band pulling you sideways.
Seated band row
Exercise · Movement demonstration
Pull a resistance band towards you to strengthen your upper back.
Seated overhead press
Exercise · Movement demonstration
Press light weights above your head while sitting.
Seated hamstring stretch
Exercise · Movement demonstration
A gentle stretch for the backs of your thighs, sitting on a chair.
Seated marching
Exercise · Movement demonstration
March and move your arms while sitting, to get your heart going.
Seated upper-back turn
Exercise · Movement demonstration
Turn your chest and shoulders gently while sitting.
Small supported turn
Exercise · Movement demonstration
Turn round in small steps while holding a counter.
Standing hip stretch
Exercise · Movement demonstration
A gentle stretch across the front of your hip, holding support.
Suitcase carry
Exercise · Movement demonstration
Walk while carrying a weight in one hand, like a bag of shopping.
Supported calf stretch
Exercise · Movement demonstration
A gentle stretch for the backs of your lower legs, using a wall.
Supported one-foot stand
Exercise · Movement demonstration
Stand on one foot for a few seconds, holding support.
Supported toe tap
Exercise · Movement demonstration
Tap one foot to a target while the other leg holds you steady.
Wall plank
Exercise · Movement demonstration
Hold your body in one line, leaning on a wall, to build your middle.
Wall-target hip hinge
Exercise · Movement demonstration
Learn to bend from your hips, reaching back to touch a wall.
Weight shift
Exercise · Movement demonstration
Shift your weight from foot to foot to practise balance.