Home Strength (Bodyweight)

Perform these slowly, breathing deeply. Focus on drawing wide circles with your shoulders and releasing tension in your neck.

Sit tall on the edge of your chair. Round your spine gently on the exhale, and arch slightly while opening your chest on the inhale.

Gently tilt ear to shoulder. Never force or pull your head with your hands. Let gravity do the work.

Use your armrests to assist if needed, but try to power through your legs. Control the descent — do not drop heavily onto the chair.

Press down on your knees with your hands for a small amount of resistance. Pause at the top and squeeze your calf muscles.

Lie on your back with knees bent, feet flat. Squeeze your buttocks at the top to lift your hips. Stop if you feel any strain in your lower back.

Take time to rest. Drink at least 6–8 glasses of water today to keep joints lubricated and muscles recovered.

Keep your feet further back for a challenge, or closer to make it easier. Keep elbows tucked in at a 45-degree angle to protect your shoulders.

Hold the edges of a doorway, step back slightly, and pull your chest forward by squeezing your shoulder blades together.

Draw elbows down and back, forming a 'W' shape with your arms. Squeeze your upper back muscles firmly for 2 seconds on each rep.

Sit tall, place your hands on the armrests, and gently twist from the ribcage. Do not twist aggressively; keep it smooth.

Hold the chair seat with one hand, reach the opposite arm overhead, and stretch sideways. Keep both sit bones firmly on the seat.

Rotate wrists and ankles in slow, wide circles to promote blood flow and joint health. Alternate directions halfway.

Enjoy a relaxed stroll outside at a leisurely pace. Focus on deep breathing and upright posture.

Hold for 5 seconds longer than last week! Focus on pressing your feet firmly into the floor and keeping your head back against the wall.

Try to hover your hand 1 inch above the chair back to challenge your balance, but keep it close enough to grab instantly.

Lengthen from fingers to heel rather than kicking high. Focus on core engagement and control.

Relax your jaw and let your arms hang loosely. Squeeze shoulder blades together at the peak of each circle.

Move smoothly through the full comfortable range of motion. Never push into pain.

Sit tall with relaxed shoulders. Feel the stretch down the side of your neck and top of your shoulders.

Increased reps this week. Focus on keeping your knees tracking inline with your middle toes as you stand.

Hold the top position for a full second on every repetition to maximize foot and ankle stability.

Keep your feet flat on the floor and push through your heels, not your toes. Squeeze the glutes at the peak.

Give your muscles a chance to rebuild. Ensure you are getting adequate protein with your meals today to assist muscle recovery.

Maintain a straight line from your head to your heels. Keep your abdominal muscles slightly pulled in.

Keep shoulders down and away from your ears. Squeeze your shoulder blades together as if holding a pencil between them.

Concentrate on opening your chest. Keep your chin slightly tucked to prevent your neck from straining forward.

Lengthen your spine toward the ceiling before beginning the twist. Breathe out as you twist, in as you return to center.

Keep both shoulders facing forward; do not let your upper shoulder collapse down toward your chest.

This is excellent for alleviating joint stiffness. Keep movements slow, controlled, and fluid.

Congratulations on finishing your 2-week Home Strength program! Take a moment to notice if your daily movements feel a little lighter and stronger.