All-round fitness
Strength, heart and lungs, and range in the joints, in balance.
Nothing but the floor, a wall and a sturdy chair.
Three days a week: A, B, A one week and B, A, B the next. Add a walk, ride or swim on one or two other days.
Rest one to two minutes between sets of the strength work.
When you complete every set at the top of the range, add the smallest weight step or move to the harder version. Add five minutes to the cardio when it feels easy.
These routines are written for healthy adults. With an injury, a pregnancy or a medical condition, see a doctor or physiotherapist before you start.