Move · Videos · Strength · 28 min

30-Minute Strength and Balance Workout for Bone Health

30-Minute Strength and Balance Workout for Bone Health — video by Dr. Lisa Moore, DPT – Brick House Bones® Play · 28:24

Video by Dr. Lisa Moore, DPT – Brick House Bones® on YouTube · Open on YouTube

A physical therapist leads a warm-up with banded side steps, then four rounds of a circuit built on strength, balance, posture and impact: deadlifts, curls, lateral lunges with press, planks, bird dogs, tandem balance and step-ups. Start lighter if a move is new.

  • 28 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, resistance band, step, mat

Good forHealthy ageing

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Step by step 11

Tap a time to watch that step in the video.

  1. Warm-up: toe rises with a reach, shoulder circles, chest opener, hip hinges, then knee and hip circles. 1:37
  2. Lateral lunge practice, then banded side steps for 20–30 seconds, keeping tension on the band. 3:24
  3. Round 1, deadlifts: push your hips back with a long spine, weights close to your legs, then stand; 8 reps. 5:10
  4. Bicep curls: five with palms up, then five with palms turned in, chest lifted and knees soft. 6:13
  5. Lateral lunge to shoulder press: sit into one leg, knee over the foot, then press the weights up; 8 reps. 7:19
  6. Plank for 10 seconds on hands, elbows or knees, then bird dogs from all fours with a long spine. 8:12
  7. Tandem balance: one foot in front of the other, chair nearby if needed, squeezing the arms back into a W. 10:12
  8. Step-ups on a box or bottom stair, 10 leading with one foot, then 10 with the other. 11:09
  9. Round 2: the same circuit from deadlifts to step-ups, with the other foot forward in the tandem stance. 12:28
  10. Round 3: the circuit again; slow down and pace yourself so your form stays good. 18:10
  11. Round 4, if you have energy left: the last time through, aiming for muscle fatigue, not pain. 22:59

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hinge at the hips with a long spine and the weight close to your body
  • Aim for muscle fatigue, not pain; choose a weight that suits you
  • Keep a chair beside you for the tandem balance if you need it

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadplank on the hands, overhead press, bird dog
  • Elbows takes loadbicep curls, overhead press
  • Wrists & hands takes loaddumbbell grip, plank on the hands, all fours
  • Lower back takes loaddumbbell deadlifts, bird dogs
  • Hips takes loaddeadlifts, lateral lunges, step-ups, banded side steps
  • Knees takes loadlateral lunges, step-ups, 10 each leg every round
  • Upper back movesW squeezes with chest lifted, bent-over deadlift
  • Ankles & feet movesstep-ups, tandem stance
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Plank on knees or elbows; lighter or no dumbbells; chair for the tandem balance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Lisa Moore, DPT – Brick House Bones®; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety