Runnable workout · FPW original
25-minute low-impact full-body workout
No jumping, no floor-to-standing rush, and a supported option for every movement. Built for joints that want work without shock.
The session
Open it, follow it, record it
The order moves from larger patterns to smaller stability work. Rest as listed, and use the substitution any time a movement does not feel right today.
Warm-up
About 3 minutes
- March in place60 seconds
- Hip hinge reach8 reps
- Wall or bench push-up6 reps
- Step touch30 seconds
Main workout
About 19 minutes
| Exercise | Sets | Reps | Rest | Substitution |
|---|---|---|---|---|
| Sit-to-stand | 3 | 8-12 | 60 sec | Box squat |
| Incline push-up | 3 | 6-10 | 60 sec | Wall or bench push-up |
| Supported two-arm row | 3 | 8-12 | 60 sec | Band row |
| Hip bridge | 3 | 10-15 | 45 sec | Glute squeeze hold |
| Step-up | 2 | 6-10 / side | 60 sec | Supported split squat |
| Suitcase carry | 2 | 30-40 sec / side | 45 sec | Standing march hold |
01Sit-to-stand3 × 8-12
Bring the chest slightly forward and press through the feet.
- Work
- 3 × 8-12
- Rest
- 60 sec
- Swap
- Box squat
02Incline push-up3 × 6-10
Use a stable surface and keep the body long.
- Work
- 3 × 6-10
- Rest
- 60 sec
- Swap
- Wall or bench push-up
03Supported two-arm row3 × 8-12
Let the support stabilize you while both elbows pull back.
- Work
- 3 × 8-12
- Rest
- 60 sec
- Swap
- Band row
04Hip bridge3 × 10-15
Press through the heels and squeeze at the top without arching.
- Work
- 3 × 10-15
- Rest
- 45 sec
- Swap
- Glute squeeze hold
05Step-up2 × 6-10 / side
Use a low step and press through the whole front foot.
- Work
- 2 × 6-10 / side
- Rest
- 60 sec
- Swap
- Supported split squat
06Suitcase carry2 × 30-40 sec / side
Stay tall and stop the weight from pulling you sideways.
- Work
- 2 × 30-40 sec / side
- Rest
- 45 sec
- Swap
- Standing march hold
Finish and record
2-3 minutes
- Easy walk or march2 minutes
- Record what you didUse the FPW tracker
- Write one noteAny movement that felt sharp or unstable
Equipment for this session
Shop by requirement, not by decoration
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Covers the row, carry, and loaded sit-to-stand as strength grows.
Shop light dumbbellsA stable low step with adjustable height for step-ups.
Shop step platformsFloor comfort for hip bridges and the warm-up.
Shop exercise matsA joint-friendly substitution for rows and presses.
Shop resistance bandsSearch links are used where FPW has not verified one exact model and seller. Check dimensions, capacity, size, seller, and current price before buying.
Four-week progression
Change one thing at a time
Use the most supported option of each movement and finish every set in control.
Add one repetition per set where the joints stayed quiet.
Move from wall to bench, or from sit-to-stand toward a controlled squat, one movement at a time.
Hold a light dumbbell for the sit-to-stand or carry, and repeat the cycle.
Method and sources
Why this session is built this way
Low impact does not mean low effort. Each movement here loads muscle through a controlled range without flight or landing forces, and every exercise keeps a hand or surface available for balance. This matches the CDC guidance that muscle-strengthening activity should cover all major muscle groups and fit individual ability.
Workout version 1.0 · published August 2, 2026
More runnable workouts
Same format, different day
The 30-minute standard session with one pair of dumbbells.
Open the dumbbell workout20 minutes and two sets per movement for a first month.
Open the beginner workout25 minutes of bodyweight training for a living room or hotel.
Open the home workout