Two focused sessions can be a legitimate starting point. Use movements you can perform safely and progress slowly.
Session A
- Warm up for three minutes.
- Squat or sit-to-stand: three controlled sets.
- Push-up or elevated push-up: three controlled sets.
- Carry: three 30-second rounds.
- Easy mobility for the remaining time.
Session B
- Warm up for three minutes.
- Hip hinge pattern: three controlled sets.
- Row with a band or weight: three controlled sets.
- Supported split squat: two sets per side.
- Easy mobility for the remaining time.
Progress without drama
When every repetition feels controlled, add one or two repetitions or a small amount of resistance. Stop and seek guidance for pain, dizziness or unusual symptoms.
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