A 4-week course for grandparents who want to keep up: lifting a toddler, carrying a car seat, kneeling to play, and getting back up again.

• Safe lifting and carrying with light, everyday loads
• Getting down to kneel and back up, step by step, beside a chair (with a no-kneel alternative)
• Pushchair, car-seat and stair practice
• Short bursts of play-ready energy
• A 15-minute routine to keep doing

What you get: 8 lessons, including a safety and starting-check lesson, a full session for each of the 4 weeks, an exercise library with step-by-step instructions, a troubleshooting FAQ, and a printable progress tracker.

Format: written, step-by-step lessons (no video). 15 to 20 minutes, 3 times a week. A new week unlocks every 7 days.

General fitness education, not medical advice. Check with your doctor before you begin, especially if you have back, knee or heart problems.