NutriEvery position on one page
For the review sheet. Each row shows the positions the figure moves between, with the labels it shows on the figure. Red labels show the common mistake. The number matches the row on the review sheet; 37 and 38 are new in v6. Tap a name to open the moving page.
Chair Sit-to-Stand
Legs and hips · Level 1 · On a chair
Do: 2 to 3 sets of 8 to 10. Rest: 45 to 60 seconds between sets.
Glute Bridge
Legs and hips · Level 1 · On the floor
Do: 2 to 3 sets of 10 to 12. Rest: 45 seconds between sets.
Reverse Lunge
Legs and hips · Level 2 · Standing
Do: 2 to 3 sets of 10 (5 each leg). Rest: 45 seconds between sets.
Standing Calf Raise
Legs and hips · Level 1 · Standing
Do: 2 to 3 sets of 12. Rest: 30 to 45 seconds between sets.
Step-up
Legs and hips · Level 2 · On a stair
Do: 2 to 3 sets of 10 (5 each leg). Rest: 45 seconds between sets.
Wall Sit
Legs and hips · Level 2 · At a wall
Do: 2 to 3 holds of 20 to 30 seconds. Rest: 45 seconds between holds.
Side-lying Leg Raise
Legs and hips · Level 1 · On the floor
Do: 2 to 3 sets of 10 each side. Rest: 30 to 45 seconds between sets.
Clamshell
Legs and hips · Level 1 · On the floor
Do: 2 to 3 sets of 10 each side. Rest: 30 to 45 seconds between sets.
Wall Push-up
Chest, back, shoulders and arms · Level 1 · At a wall
Do: 2 to 3 sets of 8 to 10. Rest: 45 seconds between sets.
Incline Push-up
Chest, back, shoulders and arms · Level 2 · At a table
Do: 2 to 3 sets of 8 to 10. Rest: 45 to 60 seconds between sets.
Bent-over Row
Chest, back, shoulders and arms · Level 1–2 · Standing · 2 water bottles
Do: 2 to 3 sets of 10 to 12. Rest: 45 seconds between sets.
Seated Row
Chest, back, shoulders and arms · Level 1 · On a chair · 2 water bottles
Do: 2 sets of 8 to 10. Rest: 45 to 60 seconds between sets.
Overhead Press
Chest, back, shoulders and arms · Level 1–2 · Standing · 2 water bottles
Do: 2 to 3 sets of 10. Rest: 45 seconds between sets.
Seated Overhead Press
Chest, back, shoulders and arms · Level 1 · On a chair · 2 water bottles
Do: 2 sets of 8 to 10. Rest: 45 to 60 seconds between sets.
Knee Push-up
Chest, back, shoulders and arms · Level 2–3 · On the floor
Do: 2 to 3 sets of 8 to 10. Rest: 45 to 60 seconds between sets.
Full Push-up
Chest, back, shoulders and arms · Level 3 · On the floor
Do: 2 to 3 sets of 6 to 10. Rest: 60 seconds between sets.
Wall Angels
Chest, back, shoulders and arms · Level 1–2 · At a wall
Do: 2 sets of 8 to 10. Rest: 30 to 45 seconds between sets.
Dead Bug
Core · Level 1 · On the floor
Do: 2 to 3 sets of 10 (5 each side). Rest: 45 seconds between sets.
Bird-dog
Core · Level 1 · On the floor
Do: 2 to 3 sets of 10 (5 each side). Rest: 45 seconds between sets.
Knee Plank
Core · Level 2 · On the floor
Do: 2 to 3 holds of 20 to 30 seconds. Rest: 45 seconds between holds.
Full Plank
Core · Level 3 · On the floor
Do: 2 to 3 holds of 20 to 30 seconds. Rest: 45 to 60 seconds between holds.
Standing Knee-to-Elbow
Core · Level 1 · Standing
Do: 2 to 3 sets of 10 (5 each side). Rest: 30 to 45 seconds between sets.
Side Plank on the Knees
Core · Level 2 · On the floor
Do: 2 to 3 holds of 15 to 20 seconds each side. Rest: 30 to 45 seconds between holds.
Stair Climbing
Getting the heart rate up · Level 2 · On a stair
Do: 2 to 5 minutes, or one flight at a time. Rest: Rest until your breathing settles.
Brisk Walking
Getting the heart rate up · All levels · Standing
Do: Build up to 30 minutes a day. Rest: Three 10-minute walks count the same.
Marching on the Spot
Getting the heart rate up · Level 1 · Standing
Do: 1 to 3 minutes, or as a warm-up. Rest: Rest until your breathing settles.
Shadow Boxing
Getting the heart rate up · Level 2 · Standing
Do: 3 rounds of 1 minute. Rest: 30 to 60 seconds between rounds.
Step-touch with Arm Swing
Getting the heart rate up · Level 1 · Standing
Do: 1 to 3 minutes. Rest: Rest until your breathing settles.
Low-impact Jacks
Getting the heart rate up · Level 2 · Standing
Do: 3 rounds of 30 to 45 seconds. Rest: 30 to 60 seconds between rounds.
Cat-Cow
Stretches · Level 1 · On the floor
Do: 8 to 10 slow rounds. Rest: Use it as a warm-up or cool-down.
Child's Pose
Stretches · Level 1 · On the floor
Do: Hold 20 to 30 seconds, 2 to 3 times. Rest: Breathe slowly throughout.
Half-kneeling Hip Stretch
Stretches · Level 1 · On the floor
Do: Hold 20 to 30 seconds each side, 2 times. Rest: Change sides.
Seated Hamstring Stretch
Stretches · Level 1 · On a chair
Do: Hold 20 to 30 seconds each leg, 2 times. Rest: Change legs.
Chest Stretch in a Doorway
Stretches · Level 1 · In a doorway
Do: Hold 20 to 30 seconds, 2 to 3 times. Rest: Breathe slowly throughout.
Neck and Shoulder Rolls
Stretches · Level 1 · Standing
Do: 5 slow rounds. Rest: Use it any time you have been sitting for long.
General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026