KYH SESSION SHEET / ENDURANCE-STRENGTH-B
Endurance support B
General educational template; not a medical assessment or individualized elite coaching plan. Exact exercises, sets and week placement are KYH editorial choices informed by the linked principles. Not independently reviewed by a clinician.
These examples are for adults without symptoms or restrictions affecting exercise. Pain/injury, illness, pregnancy/postpartum or clinical restrictions need individual advice. Experienced templates require established technique and regular training. Use the pathway readiness check before matching a plan.
Stop for pain, dizziness, chest symptoms or unusual breathlessness. Urgent or severe symptoms need urgent local medical help. Do not push through symptoms.
Equipment
Stable chair, wall and clear floor; fixed low step and handrail optional
Effort
Finish sets with about 2–3 repetitions in reserve. Loads are chosen from familiar technique, not your age or body size.
Prepare
8 min easy activity plus lighter rehearsal sets of each familiar movement.
Rest 90–150 seconds between sets. Breathe normally; do not force repetitions.
Low step-up
2 sets × 6–8 each side
If a fixed low step and handrail are unavailable, use the chair sit-to-stand alternative. Use a fixed low step, a handrail and clear space. Place the whole foot on the step; stand without jumping and lower slowly. Finish both sides, then rest.
Easier option: Chair sit-to-stand, 2 × 8; do not use a chair as a step.
Glute bridge
2 sets × 8–12
Lie with knees bent and feet planted. Lift hips comfortably and lower without arching.
Easier option: Skip if floor access is difficult.
Wall or stable incline push-up
2 sets × 8–12
Use a wall or a fixed, non-slip surface; bend and straighten elbows with control.
Easier option: Choose the wall.
Bird dog
2 sets × 5 each side
On hands and knees, reach one arm and the opposite leg only as far as you can keep the trunk still. Pause 2 seconds; return and change sides.
Easier option: Move one arm or leg at a time, or practise standing with hands against a wall.
Finish & reflect
3–5 min easy movement. Keep the step low and the movement controlled; no jumps.
Repeat familiar work before changing one variable modestly. Progress only when technique, comfort and recovery support it. Never pack missed sessions together.
Sources & context
Exact prescriptions are editorial examples, not trials of the KYH programme. Author: Knowledge Your Health editorial desk. Editorial standards
Download session PDF ↓Download the four-week training record ↓ · All worksheets →
Opens your browser’s print dialog; choose “Save as PDF” if available.