Course Preview — See Inside Ironwise Before You Buy

Monday

Full-body foundations

⏱ 25 min

1 · Warm up first

3 minutes marching on the spot, 10 shoulder rolls each direction, 10 gentle ankle circles.

Don't skip this — five easy minutes is what keeps joints happy.

2 · The workout

Move 1
Chair sit-to-stand
3 sets8 repsRest 60–90 seconds between sets.
Stand up slowly, sit down slower. Hands off the chair if you can.
1. 1Stand tall, feet about hip-width apart, toes pointing slightly out.
2. 2Take a breath in, push your hips back like you're reaching for a chair behind you.
3. 3Lower only as far as feels comfortable — knees tracking over your toes, chest proud.
4. 4Push the floor away through your whole foot and stand tall, breathing out at the top.
You should feel: Work in the thighs and backside — never a pinch in the front of the knee.
Stay safe: Keep a chair or worktop nearby. If knees complain, go shallower and slower.
Move 2
Wall push-up
3 sets10 repsRest 45–75 seconds between sets.
Chest towards the wall, elbows at 45°.
1. 1Set your hands slightly wider than your shoulders on the wall, bench or floor.
2. 2Make your body one straight line from head to heels — ribs down, backside tucked.
3. 3Bend the elbows to about 45° from your body and lower under control (3 seconds).
4. 4Press away smoothly and finish with the shoulder blades wide.
You should feel: Chest, shoulders and the back of the arms.
Stay safe: If shoulders pinch, raise your hands higher (wall or counter) to reduce load.
Move 3
Band row
3 sets12 repsRest 45–75 seconds between sets.
Squeeze shoulder blades, pause one second.
1. 1Set your grip and take the slack out — arms long, shoulders down away from ears.
2. 2Start the movement by drawing the shoulder blades together.
3. 3Pull the elbows back past your ribs, pause for one second at the end.
4. 4Return slowly, staying tall the whole time.
You should feel: Upper back and the front of the arms. Great for posture.
Stay safe: Don't shrug or yank. If your neck tenses, lighten the band or weight.
Move 4
Standing march with hold
2 sets30 sec repsRest 30 seconds, or swap sides straight away.
Hold a counter if balance is wobbly.
1. 1Stand near a wall or worktop with fingertips resting lightly on it.
2. 2Fix your eyes on a point straight ahead at eye level.
3. 3Shift your weight and hold the position, breathing normally.
4. 4Progress by using fewer fingers on the support, then none.
You should feel: Small corrections through the ankle and hip — that's the training.
Stay safe: Always have something solid within arm's reach. Never practise on a rug.
Move 5
Dead bug (floor or bed)
2 sets8 each side repsRest 30–60 seconds between sets.
Keep the low back flat.
1. 1Get set with your lower back gently flat — no arching gap.
2. 2Breathe out slowly as you move; keep the movement small and controlled.
3. 3Move one limb at a time if you're finding it hard.
4. 4Stop the set the moment your back starts to arch — that's your true limit today.
You should feel: A deep, steady effort across the middle, not the neck.
Stay safe: Quality over reps. Put a folded towel under your head if the neck strains.

3 · Cool down

Chest stretch in a doorway 30 sec, hamstring stretch 30 sec each leg.

Coach tip

If you can't hold a conversation while training this week, slow down.

Thursday

Balance & mobility

⏱ 20 min

1 · Warm up first

5 minutes easy walking, 10 hip circles each way.

Don't skip this — five easy minutes is what keeps joints happy.

2 · The workout

Move 1
Heel-to-toe walk
3 sets10 steps repsRest 30 seconds, or swap sides straight away.
Fingertips on a wall for safety.
1. 1Stand near a wall or worktop with fingertips resting lightly on it.
2. 2Fix your eyes on a point straight ahead at eye level.
3. 3Shift your weight and hold the position, breathing normally.
4. 4Progress by using fewer fingers on the support, then none.
You should feel: Small corrections through the ankle and hip — that's the training.
Stay safe: Always have something solid within arm's reach. Never practise on a rug.
Move 2
Single-leg stand
3 sets20 sec each repsRest 30 seconds, or swap sides straight away.
Progress by looking left and right.
1. 1Stand near a wall or worktop with fingertips resting lightly on it.
2. 2Fix your eyes on a point straight ahead at eye level.
3. 3Shift your weight and hold the position, breathing normally.
4. 4Progress by using fewer fingers on the support, then none.
You should feel: Small corrections through the ankle and hip — that's the training.
Stay safe: Always have something solid within arm's reach. Never practise on a rug.
Move 3
Hip hinge with band
3 sets10 repsRest 60–90 seconds between sets.
Push hips back, chest proud.
1. 1Stand with soft knees, feet hip-width, weight in the middle of your feet.
2. 2Push your hips straight back and let your chest travel forward — back stays long.
3. 3Go until you feel a gentle stretch behind the thighs, then stop.
4. 4Squeeze your backside to stand tall again. Don't lean back at the top.
You should feel: A stretch then a squeeze in the hamstrings and glutes.
Stay safe: Keep the back flat, not rounded. Lighter weight, better shape, always.
Move 4
Calf raise
3 sets12 repsRest 45 seconds between sets.
Slow 3-second lower.
1. 1Stand tall with fingertips on a wall for balance.
2. 2Rise onto the balls of your feet as high as you can.
3. 3Pause for one second at the top.
4. 4Lower over a slow count of three — the lowering is where the strength comes from.
You should feel: A strong squeeze then a stretch in the back of the lower leg.
Stay safe: Add a step for extra range only when the flat-ground version feels easy.
Move 5
Seated thoracic rotation
2 sets8 each side repsRest 30–60 seconds between sets.
1. 1Get set with your lower back gently flat — no arching gap.
2. 2Breathe out slowly as you move; keep the movement small and controlled.
3. 3Move one limb at a time if you're finding it hard.
4. 4Stop the set the moment your back starts to arch — that's your true limit today.
You should feel: A deep, steady effort across the middle, not the neck.
Stay safe: Quality over reps. Put a folded towel under your head if the neck strains.

3 · Cool down

Seated forward fold 45 sec, calf stretch 30 sec each leg.

Coach tip

Balance improves fastest with daily 60-second practice — brush your teeth on one leg.

See exactly what you get before you pay.

Sample weeks

Learning the movements without soreness

Full-body foundations

Chair sit-to-stand

Wall push-up

Band row

Standing march with hold

Dead bug (floor or bed)

Balance & mobility

Heel-to-toe walk

Single-leg stand

Hip hinge with band

Calf raise

Seated thoracic rotation

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