Stay strong for the walks you love.

Two short strength and balance workouts a week keep hills, stairs and long days on your feet easy.

2 workouts a week
20 minutes each
A chair and a band

A week like yours

Your walks sit in the week beside your workouts. Log one in two taps.

Mon

A20′

Tue

45′

Wed

rest

Thu

B20′

Fri

40′

Sat

2 h

Sun

rest

Workout of the planLogged by youMovement break, daily

Inside one session

Each exercise comes with its dose and the reason it is there.

Workout A

20 min · chair and band

Prepare

Ankle rocks1 × 10 / sideLoosens the ankles before you load them.

StrengthSuperset 1 · 3 rounds · 1:30 rest

Sit to stand8–10Getting out of a chair is a squat. This keeps it easy.

Band row10–12A strong upper back carries bags and holds you tall on a climb.

StrengthStraight sets · 1:00 rest

Heel raise at the counter2 × 12Calves push you up every hill and stair.

Finish

Heel-to-toe stand2 × 30 s / sideBalance is a skill. A little practice goes a long way.

Where you should feel it

Ask your coach

About your plan and your logs, or anything the research can answer.

Your coach

Tap a question

Is walking every day enough?

Walking looks after your heart and lungs, and it counts. Strength and balance need practice of their own, which is why your week pairs two short workouts with your walks. Keep the walks going.

Why it fits

Starts where you are
The questions ask about stairs, floors, balance and carrying, then the plan starts at that level.
Uses what is at home
A chair, a counter and a band are enough. Tell it your kit and it picks from that.
Your walks count
Logged walks show in your week, so the picture of what you did is whole.

Your plan starts with a few questions.

In Achilles you pick Stay capable as I age, then tell it your days, your kit and how you move today.

See how it works

Fit the rest of the week?

Workout A

Starts where you are

Uses what is at home

Your walks count

Your plan starts with a few questions.