Day 1 · Thursday 1 October Today
Bodyweight squat
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Sit to stand
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Sit to stand
- Sit with your feet hip distance apart
- Keep your spine long with your arms across your chest
- Sit your hips back and bend your knees to lower with control
- Press through your feet to stand up
Intermediate Bodyweight squat
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Bodyweight squat
- Stand tall with your feet hip distance apart
- Keep your spine long with shoulders back and down
- Sit your hips back and bend your knees to lower with control
- Press through your feet to stand back up
Advanced Bodyweight squat optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Add weight, holding it by your sides or across your chest
- Squat deeper to increase the challenge, remaining in control
- Or if you would like to, use a resistance band placed above your knees to add gentle resistance and help your knees track out