Week 8 of 8
Make a plan to keep going
Finish the guide with a familiar routine and a practical next step.
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.
- Return to your familiar session, then look back at what made it easier to get started and keep returning.
- Put your next suitable sessions in your own calendar. Save the original instructions and the movement demonstrations you use most.
- Choose what comes next: repeat a useful week, continue the original session under its guidance, or arrange individual help.
Before you move on.
What are you glad you started? What is your next realistic action, and when will you take it?
Keep the routine you know, repeat the guide when useful, or get help choosing the next challenge. Other program concepts are listed on the Programs page and are not yet available to follow.
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
This 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.