1. Chair sit-to-stand
With feet flat, lean forward from a firm chair. Stand, then sit slowly.
Easier option: Use your hands for help; do fewer repetitions.
A simple place
to start moving.
Three weeks of short home sessions, easy walks and planned rest. Learn four movements, repeat them twice each week and adjust the amount to what feels manageable.
Planned price: C$29 · one-time purchase.
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What you can expect
A self-guided written routine: six home strength sessions, nine short walks, three optional recovery days and three rest days. Strength sessions take about 15 minutes including warm-up and cool-down; walks start at 5 minutes. The printable tracker is free now.
Use a firm, non-wheeled chair that will not slide, a clear wall and space to move. No gym, weights, mat or equipment purchases are needed. If a stable support is unavailable, choose a walk or rest instead.
General education for adults, not rehabilitation or individual medical advice. Stop if you feel pain or become unwell. Ask a qualified healthcare professional about suitability if you have symptoms, an injury, a health condition, are pregnant or recently gave birth, or are unsure about starting.
Before each strength session: Before strength sessions, spend 5 minutes walking slowly around the room or gently marching, gradually increasing the movement if comfortable.
During: Move at a controlled pace and breathe throughout. Finish while you could still do a few comfortable repetitions. Rest longer whenever needed. A repetition means one complete movement; a round means doing each exercise once for its listed repetitions.
After: Finish strength sessions with 3 minutes of slow walking, easing back to your usual breathing.
Walking days: Walk indoors or outside on a clear, level route. Keep a pace where conversation feels comfortable; slow down when needed. Time includes a gentle start and finish. Shorter walks count too.
Your pace: Only try the next week's amount if the current amount feels comfortable with controlled movement. Otherwise repeat the week, reduce repetitions or rest. Never make up missed sessions by doubling them.
Learn once. Repeat gently.
Use the repetition count for your week. Keep the same movements throughout; no floor work or jumping is required.
2. Wall press-up
Hands on a wall at chest height, body straight. Bend elbows toward the wall; press away slowly.
Easier option: Stand closer to the wall and reduce the bend.
3. Supported heel raise
Hold a stable chair. Raise both heels, pause briefly, then lower with control.
Easier option: Lift your heels less; keep both hands supported.
4. Supported side leg lift
Hold a stable chair. Lift one leg sideways without leaning; lower. Complete both sides.
Easier option: Use a smaller lift and fewer repetitions.
Count the listed repetitions on each side.
Your next 21 days
Start on any day. The calendar is a guide, not a deadline. A rest day can replace any session.
Learn the movements
One round of 5 repetitions. Start with 5-minute walks. The aim is to learn a comfortable routine.
Practice your home routine
Warm up, then do one round of all four movements in order: 5 repetitions each (5 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Which movement felt most comfortable?
Review the four movement instructions ↑Take a short walk
Walk for up to 5 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 5 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
A little movement, or rest
Optional: take a slow 3-minute walk around your room or a familiar level route. Keep it easy; no strength repetitions today.
Adjust today: Rest completely instead. Planned rest counts as following the routine.
Tracker prompt: Do you feel ready for tomorrow, or would another rest day help?
Repeat your home routine
Warm up, then do one round of all four movements in order: 5 repetitions each (5 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Did the same routine feel more familiar today?
Review the four movement instructions ↑Return to your walking route
Walk for up to 5 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 5 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Choose a walk you enjoy
Walk for up to 5 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 5 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Rest and review your week
No scheduled exercise. Look at your notes before deciding whether to repeat this week or try the next week's amounts.
Adjust today: Keep resting if you need more recovery; the calendar can move with you.
Tracker prompt: What felt manageable, and what would you change?
Repeat with confidence
If week 1 was comfortable, try 6 repetitions and walks up to 8 minutes. Keeping week 1's amounts is also a valid choice.
Practice your home routine
Warm up, then do one round of all four movements in order: 6 repetitions each (6 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Which movement felt most comfortable?
Review the four movement instructions ↑Take a short walk
Walk for up to 8 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 8 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
A little movement, or rest
Optional: take a slow 3-minute walk around your room or a familiar level route. Keep it easy; no strength repetitions today.
Adjust today: Rest completely instead. Planned rest counts as following the routine.
Tracker prompt: Do you feel ready for tomorrow, or would another rest day help?
Repeat your home routine
Warm up, then do one round of all four movements in order: 6 repetitions each (6 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Did the same routine feel more familiar today?
Review the four movement instructions ↑Return to your walking route
Walk for up to 8 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 8 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Choose a walk you enjoy
Walk for up to 8 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 8 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Rest and review your week
No scheduled exercise. Look at your notes before deciding whether to repeat this week or try the next week's amounts.
Adjust today: Keep resting if you need more recovery; the calendar can move with you.
Tracker prompt: What felt manageable, and what would you change?
Make it your own
If ready, try 8 repetitions and walks up to 10 minutes. Keep one round; do not increase speed or add extra sets.
Practice your home routine
Warm up, then do one round of all four movements in order: 8 repetitions each (8 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Which movement felt most comfortable?
Review the four movement instructions ↑Take a short walk
Walk for up to 10 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 10 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
A little movement, or rest
Optional: take a slow 3-minute walk around your room or a familiar level route. Keep it easy; no strength repetitions today.
Adjust today: Rest completely instead. Planned rest counts as following the routine.
Tracker prompt: Do you feel ready for tomorrow, or would another rest day help?
Repeat your home routine
Warm up, then do one round of all four movements in order: 8 repetitions each (8 per side for leg lifts). Rest 60 seconds between movements, or longer until ready. Finish with the cool-down. Allow around 15 minutes; take longer if needed.
Adjust today: Try 3 repetitions of each movement, use the easier options below, or choose rest today. Skip any movement that does not feel suitable.
Tracker prompt: Did the same routine feel more familiar today?
Review the four movement instructions ↑Return to your walking route
Walk for up to 10 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 10 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Choose a walk you enjoy
Walk for up to 10 minutes at a comfortable conversational pace. Begin and end gently. An indoor route works too.
Adjust today: Choose a 2-minute walk, split the 10 minutes into shorter walks, or rest.
Tracker prompt: What time and route would make this easy to repeat?
Rest and choose your next step
No scheduled exercise. Look back at your notes and choose a comfortable week to repeat. There is no final test or catch-up workout.
Adjust today: Keep resting if you need more recovery; the calendar can move with you.
Tracker prompt: What felt manageable, and what would you change?
Try the routine. Keep your notes.
This is a starting routine, not a complete long-term activity target or a personalized training plan. It does not include coaching, a diet prescription or promised body changes.
The 21-day sequence and progression are Kinetiq editorial content. The general technique and safety references below do not constitute endorsement or clinical review of this program.
- NHS: home strength exercise technique ↗
- NHS: exercise suitability and safety ↗
- CDC: adding activity as an adult ↗
- CDC: understanding activity intensity ↗
C$29 once · Not open for purchase. No purchase is required to read this preview or print the blank tracker.