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This is the home light current week of training. Click any exercise title to open up a video instructional
Week commencing: Monday 16th March 2026
Day 1
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Chair squat — 4 sets of 5 reps
+1 repetition from last week. If this is your first week, start from 4 x 4
If chair squats are beyond your current capacity, try swapping them for Chair Assisted Sit To Stand
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Chair isometric hold — 4 sets of maximum duration holds capped at 20 seconds.
Vary angle on ability. If you performed this last week, attempt to add a further 5 seconds, or make the angle steeper. If this is your first week, reduce to 3 sets
3 rounds of a 90 second running clock:
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Adductor squeeze x 20 seconds
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Seated marches x 20 seconds
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Thoracic figure of 8 x 20 seconds
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Rest 30 seconds
Set an interval timer of 3 x 90 seconds, or keep a running stopwatch lasting 4 minutes 30 seconds. Try to be efficient with transitions to complete at least 15 seconds of the suggested 20.
