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TRAINERSEYEBW12-001 · 12 MIN
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BODYWEIGHT12 MIN6 EXERCISESLEVEL 2HOME

Foundation Strength

BW12-001 · H01

Practice the main lower-body, pushing, posterior-chain and trunk patterns without taking sets to failure.

1Prepare2 min
→
26 stations × 45 s2 rounds
→
3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition

1Bodyweight
Illustration coming soonSplit-stance weight shift

Split-stance weight shift

2 × 5–8 controlled reps

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.

Balance / hip control
2Chair
Illustration coming soonChair-touch squat

Chair-touch squat

2 × 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
3Floor or mat
Illustration coming soonClose-grip floor push-up

Close-grip floor push-up

2 × 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
4Floor / mat
Illustration coming soonGlute bridge hold

Glute bridge hold

2 × 15–20 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
5Mat / floor
Illustration coming soonBird dog

Bird dog

2 × 2–3 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
6Bodyweight
Illustration coming soonStep-out jacks

Step-out jacks

2 × 15–25 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning

Coaching & session plan

BW12-001 · Foundation Strength

01 Prepare · 00:00–02:00

  • Easy march or seated march · 60 sBegin slowly and check your space.
  • Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 02:00–11:00

Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.

03 Scale & progress

Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.

Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.

04 Recover · 11:00–12:00

  • Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.

Exercise cues, sides & easier options

1
Split-stance weight shift · 5–8 controlled reps

Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Supported semi-tandem stance

2
Chair-touch squat · 5–8 controlled reps

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Chair sit-to-stand

3
Close-grip floor push-up · 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

4
Glute bridge hold · 15–20 s hold

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Breathe continuously and release before straining.

Easier: Glute bridge

5
Bird dog · 2–3 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Dead-bug heel tap

6
Step-out jacks · 15–25 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.

Easier: reduce range, resistance or work time.

Before you start

Equipment: Chair; Floor or mat; Floor / mat; Mat / floor

Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.

Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.

Source family name is not a beginner clearance. Selection level is based on the most demanding included exercise.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.