Steady
Eight weeks, two days a week, at a pace you can keep. Nothing jumps and nothing is against a clock.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A chair or low step, a wall to hold, floor space, and a bar to hang from.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Bodyweight Squat 3 × 10
- Incline Push-up 3 × 10
- Pull-up 3 × 15 sec hang
- Wall Calf Stretch 1 × 30 sec each side
- Glute Bridge 3 × 12
- Dead Bug 3 × 8 each side
Squat down to a chair and stand back up — that is the whole movement. Everything standing comes first; you get on the floor once, at the end.
Day 2 Full Body B
- Step-up 3 × 8 each
- Bench Dip 3 × 8
- Standing Side Bend 2 × 20 sec each side
- Single-Leg Glute Bridge 3 × 8 each
- Side Plank 3 × 15 sec each side
- Knees to Chest 1 × 30 sec
Hold the wall for as long as you want on the step-ups, and skip the knee raise if balance is the hard part — step up, stand tall, step down.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.