NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Sessions

Session A

Six exercises, one after the other. Rest between sets. Your plan tells you which days to do Session A and which days Session B.

How many

These are the Level 1 numbers, where everyone starts: 2 sets of 8 to 10 repetitions, or 2 holds of 20 seconds, with 60 seconds of rest between sets. If your plan gives different numbers, follow your plan. Each exercise page opens with these numbers and counts them for you in Follow along.

Start Session A ▶
  1. Warm-up3 to 5 minutes first
  2. 1Chair Sit-to-Stand2 sets of 8 to 10. Rest 60 seconds.At Level 2, do the bodyweight squat instead.
  3. 2Glute Bridge2 sets of 8 to 10. Rest 60 seconds.
  4. 3Dead Bug2 sets of 8 to 10, changing sides each time. Rest 60 seconds.
  5. 4Reverse Lunge2 sets of 8 to 10, changing sides each time. Rest 60 seconds.Hold a chair for balance. Or do the step-up.
  6. 5Hip Hinge2 sets of 8 to 10. Rest 60 seconds.
  7. 6Side-lying Leg Raise2 sets of 8 to 10 each side. Rest 60 seconds.
  8. Cool-down3 to 5 minutes of stretches to finish

Daily walk. Walk every day as well, building up to 30 minutes. Three 10-minute walks count the same.

Stop and tell us

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

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