Home bodyweight

Living-room strength

Three rounds of six bodyweight moves covering legs, push, back and core. A perfect first strength session.

27min
Beginner Low impact Exercise matSturdy chairWall
Lime-green outdoor gym machines beside a path in a leafy London garden square
Photo: David Hawgood, CC BY-SA 2.0

This circuit trains all the major muscle groups — legs, hips, back, abdomen, chest, shoulders and arms — that the NHS asks us to strengthen at least twice a week.

Go for quality: if a move gets sloppy, take the easier option from its exercise page.

The plan

Warm-up 5 min 30 sec

  • March on the spot, pumping your arms3 min
  • Heel digs with punches1 min
  • Knee lifts, touching the opposite hand30 sec
  • Shoulder rolls, forwards then backwards30 sec
  • Small knee bends30 sec

Main set 3 rounds — rest 1 min between rounds

ExerciseEach roundRest after
Sit to stand
Slowly		 10 reps 20 sec
Wall press-up 10 reps 20 sec
Glute bridge 12 reps 20 sec
Superman (back extension)
Hold each for a breath		 8 reps 20 sec
Static split squat 6 each leg 20 sec
Dead bug 6 each side 20 sec

Cool-down 3 min 20 sec

  • Easy march to bring your breathing down1 min
  • Buttock stretch (lying), left20 sec
  • Buttock stretch (lying), right20 sec
  • Hamstring stretch (lying), left20 sec
  • Hamstring stretch (lying), right20 sec
  • Inner thigh stretch20 sec
  • Calf stretch, left20 sec
  • Calf stretch, right20 sec
More NHS strength videos

This workout is part of: 4-week home strength starter, 4-week walking to run-walk.

Sources

  1. NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
  2. NHS: How to warm up before exercising — checked 3 Oct 2026
  3. NHS: How to stretch after exercising — checked 3 Oct 2026

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