Week 3 of 8
Understand the challenge
Learn how to think about resistance before changing your routine.
Go to the videoYour exercises.
In each session
- Mini squats — 2 sets of 10
- Reverse steps — 2 sets of 10 per leg
- Farmer’s carry — 2 walks, counting to 10 each time
- Shoulder presses — 2 sets of 10
- Bent-over rows — 2 sets of 10
- Triceps extensions — 2 sets of 10
- Biceps curls — 2 sets of 10
- Standing pull-downs with knee lifts — 2 sets of 10 per side
- Figure-eight reaches — 2 sets of 10 per side
From yes2next’s complete routine. Use the video for setup, form and pace.
Follow the full session.
About 28 minutes · Including warm-up and cool-down
Your weekly plan
- Follow the routine twice this week, on separate days.
- Allow about 28 minutes each time, including the warm-up and cool-down.
- Rest between sets as shown in the video. Pause for more rest when you need it.
Session notes & original guidance
Session 1 · your current routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsSession 2 · return to the same routine
Follow the complete yes2next session at your own pace, including its introduction, warm-up, rests and cool-down. Use the original instructions and pause when useful. The movement links below help you learn individual movements.
Session detailsThis week’s focus.
Take your time. Repeat this week whenever useful.
- Notice which parts of the session feel easy to follow and which take more concentration. Bring one question to the weight-selection explanation.
- Watch the weight-selection explanation as a learning resource. The creator's weights are examples, not a target you must match.
- Practise understanding the setup before changing your equipment. If you are unsure what resistance suits you, a qualified professional can help you choose.
Before you move on.
Can you explain the difference between learning a movement and changing its resistance? What would help you choose appropriately?
Repeat this week whenever useful. Week 4 helps you fit familiar sessions into real life.
A little extra support.
Come back to these whenever you need them.
Movement demonstrations
These demonstrations support learning. Follow the original session for its exercise choices and instructions.
Optional reading & learning
Watch April and Aiko talk about choosing weights
Use this to understand the questions involved, rather than to copy another person's weights.
Open the guideThis is Sturdy's editorial starting guide around an independent yes2next session, not a clinically tested or professionally reviewed Sturdy program. Follow the original creator's complete instructions, suitability guidance and precautions. Week numbers track the guide, not readiness for increased resistance. The optional Growing Stronger booklet is a historical publication, linked intact as a reference.