Hi everyone,
This is our anchor workout for September, the one to come back to again and again this month rather than chasing something new each session.
Whether you’re brand new to structured exercise or you’re already fairly active and just want a proper framework, this has been developed for you. Every movement has two levels, so wherever you’re starting from today is exactly the right place to start.
You can build on the levels if you require something more demanding, and the ‘Want more?’ suggestion will show you how.
A couple of things before you dive in. Don’t skip Foundation out of pride, nobody’s watching, and starting where your body actually is, is what makes this sustainable long-term. And don’t judge this after one go either. It’s a month-long anchor for a reason, so give it until week three before deciding how it feels.
Simple but functional
Sit-to-stands, presses, and rows aren’t glamorous, and I make no apology for that. They’re the exact movement patterns that keep you independent as you age: getting up off a chair or the floor without needing to think about it, carrying your own shopping, catching yourself if you trip rather than falling.
For bone health specifically, this matters even more than it might seem. Bone responds to load, actual, weight-bearing, “my muscles are working hard” load, not gentle movement alone. Every exercise here is a reason to keep creating more bone tissue rather than losing it. This is the unglamorous stuff that actually works, which is exactly why I keep coming back to it, for you and for me.