Workout 1💪 Strength
Legs & push
22 min · The muscles that get you off a chair and off the floor.
Demo video coming soon
Your legs are your insurance against a fall, and pushing strength is what gets you back up. We start here. Slow and controlled beats fast and sloppy every time.
The workout
- 1Sit-to-stand from a sturdy chair: 3 sets of 8. Stand all the way up, sit down with control.
- 2Counter push-ups: 3 sets of 10. Hands on the counter, lean in, press back out.
- 3Standing heel raises holding the counter: 3 sets of 12.
- 4Rest about a minute between sets. You should be able to talk but not sing.
Make it easier
Use the armrests to push up from the chair, do push-ups against the wall, and do 2 sets instead of 3.
Make it harder
Hold a light dumbbell or a jug of water at your chest for the sit-to-stands, and move push-ups to a lower surface.
Safety first
- Keep a chair or counter within reach the whole time.
- Sharp joint pain means stop. Muscle effort is fine, joint pain is not.
- Protein target today: aim for a palm of protein at each meal. Muscle does not stay without it, especially on a GLP-1 when appetite is low.