Steady Steps

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Battle ropes interval timer

Preset: 20 seconds work, 40 seconds rest, 5 rounds. Stay seated if that is safer.

Round 1 of 5

Exercise demonstrations

Seated marching

1. Sit tall with both feet supported.
2. Lift one foot only as high as comfortable.
3. Lower it slowly, then switch sides.
4. Continue for 20–30 seconds.

Gentle seated core brace

1. Sit comfortably and breathe normally.
2. Gently tighten your middle as though preparing for a cough.
3. Hold 3–5 seconds without holding your breath.
4. Relax fully. Repeat 5 times.

Seated battle-rope waves

1. Sit in a stable chair with the ropes securely anchored.
2. Hold one rope end in each hand.
3. Make small alternating waves instead of large forceful movements.
4. Stop before your form or breathing becomes strained.

Vibration board: supported stance

1. Place the board near a sturdy counter or support.
2. Use the lowest comfortable setting.
3. Keep knees soft rather than locked.
4. Begin with 30–60 seconds and step off slowly.

Stop for chest pain, faintness, severe breathlessness, new sharp pain, or sudden unusual symptoms. Use a sturdy chair and stable support.

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