Step-ups, seated pressing, rowing, hip hinge and single-leg balance with dumbbells and support.
Duration
30–40 min
Level
Beginner
Equipment
Dumbbells, low step, stable support
Exercises
5
Targets: Legs, Shoulders, Back, Hamstrings, Balance
Exercises
Use a low non-slip step and fixed hand support.
Swap: Sit-to-Stand
Use a back-supported seat and comfortable range.
Swap: Wall Push-Up
Keep back steady and shoulder relaxed.
Swap: Seated Band Row with Secure Anchor
Push hips back with soft knees.
Swap: Glute Bridge
Keep fingers on stable support as needed.
Swap: Supported Tandem Stance
Use assistance and lighter loads as needed. Not fall rehabilitation or treatment for osteoporosis. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.