Week 1
- Mon · Reset A
- Wed · Reset B
- Sat · Reset A
Keep every movement easy to moderate. Stop each set while you still feel capable of a few more repetitions.
← All programs
2 weeks · 3 days each week
Start Moving Again
Rebuild the habit with short sessions that finish before motivation has to become heroic.
- Level
- New or returning
- Setup
- A stable chair
- Best for
- Adults returning after an ordinary period of inactivity who can complete general low-impact exercise.
- Outside scope
- Injury rehabilitation, post-surgical return, pregnancy-specific training, or anyone with current warning signs.
Your calendar
Progress without guessing.
Week 2
- Mon · Reset B
- Thu · Reset A
- Sat · Reset C
Add one or two repetitions only to movements that felt smooth in week 1.
How to run each session
The table is the work. These are the guardrails.
- Warm up for 3–5 minutes.Use easy marching or another comfortable whole-body movement, then rehearse the first exercise with a smaller range.
- Keep most work at RPE 4–6/10.Finish strength sets with at least two controlled repetitions still available. Mobility work should feel easier.
- Take the listed rest or more.Start the next set when breathing is controlled and you can use the intended technique.
- Cool down for 2–5 minutes.Let breathing settle with easy movement. Stretch only in a comfortable range.
The complete sessions
Know every movement before day one.
Reset A · Stand, push, hinge
18 min · A complete low-impact introduction to the major movement patterns.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| March and reach | 2 min | As needed | Seated march |
| Sit-to-stand | 2 × 6 | 45 sec | Supported chair rise |
| Wall push-up | 2 × 6 | 45 sec | Stand closer to wall |
| Hip hinge | 2 × 8 | 45 sec | Wall-supported hinge |
| Supported calf stretch | 30 sec/side | None | Seated ankle circles |
Reset B · Pull, balance, core
20 min · A quiet session that adds upper-back work and supported balance.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| Step touch | 2 min | As needed | Seated march |
| Chair squat | 2 × 7 | 45 sec | Sit-to-stand |
| Backpack row | 2 × 8 | 45 sec | Band row |
| Supported knee drive | 2 × 6/side | 30 sec | Seated march |
| Standing spine wave | 5 slow reps | None | Seated spine wave |
Reset C · First small circuit
22 min · A gentle circuit that turns familiar movements into a repeatable flow.
| Movement | Dose | Rest | Alternative |
|---|---|---|---|
| March and reach | 60 sec | 20 sec | Seated march |
| Sit-to-stand | 8 reps | 20 sec | Chair-assisted rise |
| Wall push-up | 8 reps | 20 sec | Closer wall stance |
| Backpack row | 8 reps | 60 sec after round | Band row |
| Repeat circuit | 2 total rounds | As needed | Stop after 1 round |
Recovery rules
The plan includes the space between workouts.
- Leave at least one day between sessions when possible.
- An easy walk or ordinary daily movement can fill the days between.
- Repeat week 1 instead of progressing if soreness or fatigue changes normal movement.