This Week · Workouts · The Reset Week
FOUNDATIONS.
Two complete sessions this week — one for home, one for the gym. Same goal, two settings: build strength gently, protect your joints, and finish feeling better than you started. Choose the track that fits your Tuesday.
At Home · No Equipment
Full-Body Foundations
A quiet, effective session using your body, a chair and a wall. Three rounds, kind pace — designed for living rooms, not locker rooms.
Muscles of the week
LegsGlutesCoreBackChest
Warm-up · 5 minutes
—
March in place → shoulder rolls → hip circles → gentle bodyweight squatsMove until you feel warm, not tired. Breathe through the nose if you can.
5 min
Main circuit · repeat 3 rounds
01
Chair-assisted squatsSit back to lightly touch the chair, stand tall. Beginner: reduce depth.
3 × 12
02
Incline push-upsHands on a counter or sturdy table. Beginner: wall push-ups.
3 × 10
03
Glute bridgesSqueeze at the top for two slow breaths. Keep ribs down.
3 × 12
04
Bent-over towel rowsPull the towel apart as you row — feel the shoulder blades meet.
3 × 12
05
Reverse lungesHold the chair for balance. Beginner: split-stance sit-to-stand.
3 × 8 / side
06
Forearm plankLong line from head to heels. Beginner: knees down.
3 × 20–30 sec
Cool-down · 5 minutes
—
Standing forward fold → figure-4 stretch → doorway chest stretch → slow breathingHold each stretch for five relaxed breaths.
5 min
At the Gym · Dumbbells & Machines
The Gym Reset
The same movement patterns, loaded a little more. Choose weights that leave two comfortable reps in reserve on every set — this week is about quality, not maxing out.
Muscles of the week
LegsGlutesBackChestCore
Warm-up · 6 minutes
—
Easy incline walk or bike → 1 light "rehearsal" set of each first exerciseArrive at your first working set warm and focused.
6 min
Main session
01
Goblet squatsOne dumbbell at the chest, sit between the hips. Alternative: leg press.
3 × 10
02
Seated cable rowChest proud, pull to the lower ribs, control the return.
3 × 12
03
Dumbbell bench pressFeet planted, wrists stacked over elbows. Alternative: chest press machine.
3 × 10
04
Romanian deadlift (dumbbells)Soft knees, hinge from the hips, feel the hamstrings lengthen.
3 × 10
05
Lat pulldownPull the bar to the collarbone; no swinging.
3 × 12
06
Farmer's carryHeavy-ish dumbbells, tall posture, unhurried steps.
3 × 30 m
Cool-down · 4 minutes
—
Hip flexor stretch → hamstring stretch → chest opener → 10 slow breathsLeave the gym calmer than you entered it.
4 min
Make it yours
Do each session once or twice this week, on non-consecutive days. If you're short on time, keep the warm-up and do two rounds instead of three — consistency beats completeness.Safety first
Move within a pain-free range, breathe continuously, and stop any exercise that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition, check in with your doctor before starting a new routine.
Olux+ Weekly Wellness · Issue № 001
Workouts
This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.