Hills and stairs
Swap one brisk walk for a hilly or stair route at the same effort. Keep the strength heavy.
This week
- Strength A and B at stage 3; last chance to earn a level.
- Balance level 4 daily.
- Five walks; two with brisk blocks or hills.
Tip: Stairs are a step-up you already own. Two flights, twice, at a brisk pace is a full brisk block.
5 walks of 30–36 minutes — about 150–180 minutes this week. In two walks: 4 × 4 minutes brisk, or a hilly or stair route at the same effort.
Hills and stairs count double for the legs.
Moderate = talking, not singing.
Two sessions: 3 sets of 6–10. Effort 7–8 out of 10 — two or three reps left.
Harder variants and heavier loads; slow the lowering phase to three seconds on sit-to-stand and hinge. Never sacrifice form for a level.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Head turns while holding, eyes closed for tandem and single-leg stands only with a counter in reach, or stand on a folded towel or cushion.
Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn. Three longer sessions this week.