Squat — Sit Down, Stand Up Strong
Stand with feet about shoulder-width, toes slightly turned out. Tighten your tummy as if someone might gently poke you, then sit back and down while keeping your heels on the floor. Go as low as feels comfortable — or tap a chair with your bottom and stand back up.
Watch for knees caving inward or heels lifting. Push your knees gently outward and “spread the floor” with your feet. If your heels rise, don’t go as deep, or place a folded towel under them until your ankles feel looser.
Easier: squat to a chair, hold a wall sit. Harder: slow three-second lowering, stand up from one leg using a bench for balance.
AI-assisted illustration — demonstration only.
Push-Up — Pick the Height That Suits You
Hands a little wider than shoulders, fingers spread. Keep your body straight from head to heels — no sagging hips. Lower until your chest nearly touches the bench or floor, elbows angled out a bit from your ribs.
Sore wrists? Try fists or push on a sturdy book. Pinchy shoulders? Don’t go as deep — do push-ups with hands on the kitchen bench instead. Wall and bench versions work the same muscles when you work hard enough.
- Wall push-up for beginners
- Incline on bench or table
- Floor push-up with pause at bottom
- Decline feet elevated when ready
Lunge — One Leg at a Time
Step back or forward so your front knee stays over your foot, not far past your toes. Stand tall; lower until your back knee nearly touches the floor. Stepping backward is often easier on knees in a small room because your front foot stays put.
Hold a door frame lightly for balance if you need to — don’t pull hard. Do both legs evenly. For a challenge, keep your feet fixed and bend only the front leg (split squat).
Plank — Strong Middle, Straight Body
Forearms on the floor, elbows under shoulders. Push the floor away — don’t sink between your shoulder blades. Squeeze your bottom and thighs. Hold twenty to forty seconds with good form before trying longer.
Side planks help when you carry bags on one shoulder. Mix front and side planks through the week. If your lower back aches, tuck your pelvis slightly and hold for less time.
Table Row — Pull Using What You Have
Lie under a sturdy table, grip the edge, and pull your chest toward your hands. Keep your body straight like an upside-down plank. Squeeze your shoulder blades at the top; lower slowly. Playground bars work too — always check they’re secure first.
Pulling balances all the pushing you do and is good for your shoulders. If the table slides, wedge it against a wall. To make it harder, put your feet on a low step or take three seconds to lower.
Tips for good formUpcoming Sessions
Group meet-ups and workshops near Charlestown — all levels welcome.
| Date | Session | Focus | Location |
|---|---|---|---|
| 14 Jun 2026 | Basics Workshop | Squats & push-ups | Near Charlestown Square |
| 28 Jun 2026 | Small Room Workout | Training in 2 m² | Near Charlestown Square |
| 12 Jul 2026 | Stretch Hour | Cool-down & loosening | Near Charlestown Square |
| 26 Jul 2026 | Stay on Track | Keeping habits going | Near Charlestown Square |
| 9 Aug 2026 | Rows & Posture | Table rows & standing tall | Near Charlestown Square |
Spaces are limited. Contact us to register. Any session fee, time, and cancellation terms are confirmed in writing before you attend. Educational content on this site remains free.