Nine exercises combine a light band with leg and trunk movements. Start with little tension and learn each movement. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 6 gentle repetitions
Hold a band in both hands, elbows bent and tucked beside you. Rotate forearms outward, separating hands without lifting elbows away. Slowly return with control.
What you train: Works the shoulder's external rotators against light band resistance.
Watch video1 × 6 gentle repetitions
Sit or stand with your arms in front at a comfortable height. Gently open them sideways without moving your trunk. Slowly bring your arms back together in front.
What you train: Trains shoulder movement and arm coordination without added load.
Watch video2 × 6
What it trainsStrengthens the legs and glutes for getting up from a chair.
Sit on a sturdy chair without wheels, with your feet on the floor. Lean forwards slightly from the hips, stand up and slowly sit back down.
Technique cuePlace the chair against a wall so it cannot move.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 10
What it trainsStrengthens the back and arms against elastic resistance.
Sit with a band in good condition around the soles of your shoes. Pull the ends towards your hips and return slowly.
Technique cueCheck that the band is secure around your feet and away from your face.
The official source identifies the exercise, offers an embed iframe and publishes Length 00:00:27. Full playback and audiovisual framing have not been observed or checked.
Date checked:
27-second demonstration of the seated band row.
2 × 6
What it trainsStrengthens the chest, triceps and shoulders with less load than floor push-ups.
Place your hands at chest height. Bend your elbows to move towards the wall, then push back to the start.
Technique cueMove your whole body together, rather than just your head.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8
What it trainsStrengthens the rear shoulders and trains shoulder-blade movement.
Hold a light band in front of your chest with your elbows slightly bent. Pull your hands apart through a comfortable range, then return.
Technique cueKeep your shoulders away from your ears and your trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 10
What it trainsStrengthens the calves and trains ankle control when rising onto your toes.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueKeep your ankles aligned and weight away from the edges of your feet.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
1 × 5 each side
What it trainsTrains abdominal control while one leg moves and your pelvis stays steady.
Lie on your back with your knees bent and both feet on the floor. Slide one heel away and bring it back without moving your pelvis. Alternate sides.
Technique cueExhale gently as the foot slides away; shorten the range if your back arches.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
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Finish with 2 minutes of gentle walking. Duration is approximate and may increase if you need more rest.
First complete repetitions with good technique. In another session increase only reps, range or a small amount of load. Reduce work if recovery worsens.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentTowel, Light bottle and Chair
View full workout
