1Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
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.
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BODYWEIGHT12 MIN6 EXERCISESLEVEL 2HOME
Push + Trunk Strength
BW12-013 · H13
Develop push + trunk strength with controlled efforts and deliberate recovery rather than rushing between exercises.
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
2Wall![Narrow-hand wall push-up exercise illustration]()
Illustration coming soonNarrow-hand wall push-up
Narrow-hand wall 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.
3Stable low step![Lateral step-up exercise illustration]()
Illustration coming soonLateral step-up
Lateral step-up
2 × 5–8 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower.
4Floor / mat![Quadruped upper-back rotation exercise illustration]()
Illustration coming soonQuadruped upper-back rotation
Quadruped upper-back rotation
2 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
5Floor or mat![Bent-knee side-plank hip lift exercise illustration]()
Illustration coming soonBent-knee side-plank hip lift
Bent-knee side-plank hip lift
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.
6Bodyweight![Easy straight-punch shadow boxing exercise illustration]()
Illustration coming soonEasy straight-punch shadow boxing
Easy straight-punch shadow boxing
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.
Coaching & session plan
BW12-013 · Push + Trunk Strength01 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
March in place · 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.
2
Narrow-hand wall 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
3
Lateral step-up · 5–8 controlled reps
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
4
Quadruped upper-back rotation · 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase. Comfortable range only; alternate sides or split the work window evenly.
Easier: reduce range, resistance or work time.
5
Bent-knee side-plank hip lift · 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. Match both sides; the displayed dose is per side. 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
Easy straight-punch shadow boxing · 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: Wall; Stable low step; Floor / mat; Floor or mat
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.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.