Your bedroom is a big enough gym

Shadow boxing

Heart raisers · 45s · Tiny space

1. 1Hands up by your chin.
2. 2Punch straight out, one at a time.
3. 3Keep your feet bouncing.

Form check: Don't lock your elbow at the end of the punch.

Level up: Add two ducks every ten punches.

1. 1Use the bottom stair or a low sturdy step.
2. 2Step up, up, down, down.
3. 3Swap the leading leg halfway.

Form check: Whole foot on the step. Hold the rail if you want to.

Level up: Same speed, add 20 seconds.

Chair squats

Strength · 45s · Tiny space

1. 1Stand in front of a chair, feet hip-width.
2. 2Sit back slowly until you touch it.
3. 3Stand back up.

Form check: Knees track over your toes, chest up.

Level up: Pause for two seconds at the bottom.

Wall or knee push-ups

Strength · 40s · Tiny space

1. 1Hands on a wall (easier) or floor with knees down.
2. 2Lower with control.
3. 3Push away.

Form check: Body in one straight line — no sagging hips.

Level up: Move your feet further from the wall.

Forearm plank

Strength · 25s · Room to move

1. 1Forearms down, elbows under shoulders.
2. 2Knees down or feet back.
3. 3Squeeze your tummy and hold.

Form check: Stop when your hips drop — quality over clock.

Level up: Add five seconds each week, not each day.

1. 1Lie on your back, knees bent, feet flat.
2. 2Push through your heels and lift your hips.
3. 3Lower slowly.

Form check: Ribs down — lift with your hips, not your back.

Level up: Hold the top for three seconds.

Stork holds

Balance & agility · 40s · Tiny space

1. 1Stand on one foot.
2. 2Other foot resting on your calf (never the knee).
3. 3Swap at 20 seconds.

Form check: Fix your eyes on one spot — balance follows your eyes.

Level up: Close one eye. Then try both.

Line hops

Balance & agility · 30s · Tiny space

1. 1Put a towel or tape line on the floor.
2. 2Hop side to side over it.
3. 3Then front to back.

Form check: Small, quick, quiet hops.

Level up: One foot only, ten hops each side.

Crab walk

Balance & agility · 35s · Room to move

1. 1Sit, hands behind you, lift your hips.
2. 2Walk forwards four steps.
3. 3Walk back four steps.

Form check: Keep your hips up the whole way.

Level up: Add a sideways lap.

Reach and fold

Cool down · 40s · Tiny space

1. 1Reach both arms up high.
2. 2Fold slowly towards your toes.
3. 3Roll back up one bone at a time.

Form check: Bend your knees a little — never bounce a stretch.

Level up: Hold the fold for a slow count of ten.

Box breathing

Cool down · 60s · Tiny space

1. 1Breathe in for 4.
2. 2Hold for 4.
3. 3Out for 4, hold for 4. Repeat.

Form check: Breathe into your belly, not your shoulders.

Level up: Try five full rounds with your eyes shut.