Workout of the Week · free and complete
The three-pattern foundation session
A complete, short session built around a squat, a push and a pull. It is free because a useful sample should still be a real workout.
- 20-30 minutes
- 3 exercises
- Stable surface + band or two bags
Not sure it suits you? Read Before you start.
The complete session
- What you need
- A stable raised surface and either a resistance band or two safely loaded bags.
- Warm-up
- Spend three to five minutes walking or marching, then rehearse five comfortable repetitions of each movement using the easiest version.
- Effort
- Finish each set feeling that you could have completed about three more controlled repetitions.
- Rest
- 60-90 seconds, the same for every exercise.
Chair squat
- 3 sets of 8-12 repetitions
Practise a controlled squat pattern with a consistent depth target.
- Main cue
- Reach towards the chair, touch it lightly, then stand through the whole foot.
- Make it easier
- Use a higher chair or use your hands lightly for support.
- Make it harder
- Hold a safely loaded backpack against your chest.
Incline push-up
- 3 sets of 6-10 repetitions
Train an upper-body push while letting you choose a manageable angle.
- Main cue
- Keep shoulders, hips and ankles in one line as your chest moves towards the surface.
- Make it easier
- Use a higher, stable surface such as a wall or kitchen counter.
- Make it harder
- Use a lower stable surface while keeping the same controlled shape.
Standing band row or loaded-bag row
- 3 sets of 8-12 repetitions
Balance the pushing movement with an upper-body pull.
- Main cue
- Pull your elbows back while keeping your ribs and torso quiet.
- Make it easier
- Use a lighter band or reduce the load in each bag.
- Make it harder
- Use slightly more resistance only when every repetition remains controlled.
Keep your place
Optional: tick an exercise when you have finished with it. You can stop early or leave boxes empty. These ticks are not saved or sent anywhere and reset when you reload this page.
0 of 3 marked
The shorter version
Short on time? Complete two controlled sets of each exercise. Keep the warm-up and do not rush the repetitions.
Before you start
- Who it is for
- Adults who are new to structured resistance training and can perform ordinary daily movement without current symptoms that need professional assessment. If you are unsure whether this suits you, speak to a qualified health professional first. Read the medical disclaimer.
- Stop rule
- Stop an exercise if it causes sharp, localised or worsening pain. This page cannot diagnose symptoms or decide whether training is appropriate for your circumstances.
About this session
- Prepared by
- Gabriel Silva, sports science student and founder of North Star Theory. “Sports science student” is not a medical qualification, and this page is not individual advice from a clinician.
- Basis
- The sets, repetitions, rest and effort targets are a general starting point for adults new to resistance training, not a personal prescription. No individual study is cited for these numbers on this page.
- Review status
- This session has no recorded review, so it does not carry the reviewer, review date or next review date shown on NST research pages. The revisit date below is a plan, not a review. It is one fixed session and does not change automatically each week.
- Prepared 21 September 2026
- Revisit planned by 21 December 2026