Full-Body Strength+

The moves

• Squat to chair — Feet at a comfortable width, whole foot on the floor. Easier: Use a higher chair and a smaller range.
• Incline push-up — Hands on a wall or sturdy counter, body in one long line. Easier: Move to a wall — the higher the support, the gentler it is.
• Supported split squat (left leg forward) — One foot forward, one back, hand on a chair. Easier: Shallower range, more help from the chair.
• Supported split squat (right leg forward) — One foot forward, one back, hand on a chair. Easier: Shallower range, more help from the chair.
• Hip hinge — Soften your knees and put your hands on your hips. Easier: Keep the range small and hold a counter for balance.
• Row or prone W raise — With a band or backpack: hinge slightly, pull elbows back, squeeze shoulder blades. Easier: Lighter load, or a smaller lift on the floor version.
• Glute bridge — On your back, knees bent, feet flat. Easier: Lift a smaller amount.
• Bird dog — Hands and knees, back flat like a table. Easier: Move one limb at a time.

Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Days 15, 22 of the program.

Do this workout in the app →