How to do it
You need: A sturdy chair, Clear wall space.
Place a sturdy chair against a wall so it cannot slide, with clear wall space nearby. Have water to hand.
- Sit-to-stand: from sitting at the front of the chair, stand up fully, then lower yourself back down with control. Repeat for the set.
- Wall push-up: stand arm's length from the wall with your hands at shoulder height, bend your elbows to bring your chest towards the wall, then push back. Repeat for the set.
- Marching on the spot: march steadily, lifting each knee to a comfortable height, for about one minute.
- Rest for about a minute, then repeat the three exercises again.
Form cues
- On the sit-to-stand, push through your whole foot and lead with your chest, not your head.
- Keep your body in a straight line during the wall push-up - do not let your hips sag or hitch up.
- You should feel worked but still able to talk by the end of each round.
Common mistakes
- Dropping down onto the chair instead of lowering with control.
- Holding your breath during the push-ups - breathe out as you push away.
- Doing every round as hard as possible so you cannot finish the circuit - leave a little in reserve.
Safety: Stop and message your physio or GP if you get chest pain, an irregular heartbeat, or dizziness during the circuit.