Home exercises, shown step by step

Each exercise has a moving figure that shows the movement at the right speed, with the working muscle glowing red and the steps beside it. No gym needed: a chair, a wall and two water bottles are all you use.

How to use these pages

Your plan tells you which session to do on which day, and how many. Scan the code in your plan, or open your session below.
Watch first. Let the figure do two or three repetitions. Use Slow motion the first time.
Then follow along. On strength and core exercises, press Follow along. It counts your repetitions and times your rest.
Warm up and cool down. 3 to 5 minutes before you start (marching on the spot, cat-cow), and 3 to 5 minutes of stretches at the end.

Stop and tell us

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start.

Sessions

Each session is a set of exercises done one after the other. Start with the warm-up and finish with the cool-down.

Warm-up3 to 5 minutes, before every session4 exercises Session ALegs, hips and stomach. About 20 minutes6 exercises Session BChest, back, shoulders and core. About 20 minutes6 exercises Gentle startOn a chair or standing. No floor work6 exercises Cool-down3 to 5 minutes of stretches, after every session6 exercises

Legs and hips 10

Bodyweight SquatThighs, buttocksLevel 2 · Standing

Chair Sit-to-StandThighs, buttocksLevel 1 · On a chair

Glute BridgeButtocks, back of thighsLevel 1 · On the floor

Reverse LungeThighs, buttocksLevel 2 · Standing

Hip HingeBack of thighs, buttocksLevel 1 · Standing

Standing Calf RaiseCalvesLevel 1 · Standing

Step-upThighs, buttocksLevel 2 · On a stair

Wall SitThighsLevel 2 · At a wall

Side-lying Leg RaiseOuter hipLevel 1 · On the floor

ClamshellOuter hipLevel 1 · On the floor

Chest, back, shoulders and arms 9

Wall Push-upChest, back of armsLevel 1 · At a wall

Incline Push-upChest, back of armsLevel 2 · At a table

Bent-over RowUpper backLevel 1–2 · Standing · 2 water bottles

Seated RowUpper backLevel 1 · On a chair · 2 water bottles

Overhead PressShouldersLevel 1–2 · Standing · 2 water bottles

Seated Overhead PressShouldersLevel 1 · On a chair · 2 water bottles

Knee Push-upChest, back of armsLevel 2–3 · On the floor

Full Push-upChest, back of armsLevel 3 · On the floor

Wall AngelsShoulders, upper backLevel 1–2 · At a wall

Core 7

Dead BugDeep stomach musclesLevel 1 · On the floor

Bird-dogButtocks, lower backLevel 1 · On the floor

Knee PlankStomachLevel 2 · On the floor

Full PlankStomachLevel 3 · On the floor

Pelvic TiltDeep stomach musclesLevel 1 · On the floor

Standing Knee-to-ElbowStomach, side of the waistLevel 1 · Standing

Side Plank on the KneesWaistLevel 2 · On the floor

Getting the heart rate up 6

Stair ClimbingHeart and lungs, thighsLevel 2 · On a stair

Brisk WalkingHeart and lungs, legsAll levels · Standing

Marching on the SpotHeart and lungs, front of thighsLevel 1 · Standing

Shadow BoxingHeart and lungs, shouldersLevel 2 · Standing

Step-touch with Arm SwingThighsLevel 1 · Standing

Low-impact JacksShoulders, thighsLevel 2 · Standing

Stretches 6

Cat-CowSpineLevel 1 · On the floor

Child's PoseLower back, hipsLevel 1 · On the floor

Half-kneeling Hip StretchFront of the hipLevel 1 · On the floor

Seated Hamstring StretchBack of thighsLevel 1 · On a chair

Chest Stretch in a DoorwayChestLevel 1 · In a doorway

Neck and Shoulder RollsNeck, shoulder topsLevel 1 · Standing

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026