Week 4 of 8
Find a rhythm that fits
Use the same routine and make a practical plan for returning to it.
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.
- Pick convenient places for your next sessions around your existing commitments, leaving time between them as the original guidance recommends.
- If you miss a session, choose a realistic day to return. Keep the equipment and original video easy to find.
- Prefer written instructions or want another established option to discuss with a trainer? The optional complete Growing Stronger booklet below provides a structured alternative.
Before you move on.
What time and format were easiest to return to? What usually gets in the way?
Keep the format that works for you. Week 5 helps you notice what you have learned.
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
Optional reference · explore a published written routine
Read the original Growing Stronger booklet by Tufts University and CDC authors intact. It includes setup, a structured routine and its own progression guidance. This historical publication is a reference or alternative to discuss with a professional, rather than extra work to add to your video sessions.
Open original guidanceThis 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.