13 minutes · Standing · Stronger

Wall strength

Using the wall for support. The weekly plan brings it in from week seven.

Have within reach

• A sturdy chair
• A clear stretch of wall
• A worktop or kitchen counter

The running order

Each movement starts with a few seconds to get into position, and a new round starts with a breather. The thirteen minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

To warm up

1. 

   one minute

   Side steps

   Step to the side and bring the other foot to meet it, then step back. Then the same the other way.

Three rounds of

1. 

   40 seconds

   Wall sit

   Back flat on the wall, feet a step out in front. Slide down until your knees bend a little, hold a few breaths, then slide up.

2. 

   50 seconds

   Counter push-up

   Hands flat on a kitchen counter, shoulder width. Bend your elbows, then push back.

3. 

   one minute

   Heel raises

   Stand behind the chair and hold its back. Rise onto your toes slowly, lower slowly.

To finish

1. 

   45 seconds, changing sides halfway

   Calf stretch

   Hands on the wall, one foot back, heel down, back leg straight. Hold, then swap.

2. 

   a minute and a half

   Slow breathing

   In through the nose for four, out through the mouth for six. Never hold your breath.

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.

All nineteen routines