1Bodyweight![Side-to-side weight shift exercise illustration]()
Illustration coming soonSide-to-side weight shift
Side-to-side 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.
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MoProMOVEMENT INTELLIGENCE
BODYWEIGHT12 MIN6 EXERCISESLEVEL 3HOME
Advanced Bodyweight
BW12-030 · H30
Develop advanced bodyweight 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
2Stable chair against wall![Single-leg sit-to-stand exercise illustration]()
Illustration coming soonSingle-leg sit-to-stand
Single-leg sit-to-stand
2 × 2–3 reps / side
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat.
3Mat / floor![Kneeling push-up exercise illustration]()
Illustration coming soonKneeling push-up
Kneeling 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.
4Floor or mat![Hamstring walkout exercise illustration]()
Illustration coming soonHamstring walkout
Hamstring walkout
2 × 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping.
5Mat / floor![Dead-bug opposite arm and leg reach exercise illustration]()
Illustration coming soonDead-bug opposite arm and leg reach
Dead-bug opposite arm and leg reach
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![Alternating standing knee drive exercise illustration]()
Illustration coming soonAlternating standing knee drive
Alternating standing knee drive
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
BW12-030 · Advanced Bodyweight01 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
Side-to-side 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
Single-leg sit-to-stand · 2–3 reps / side
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat. 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: Chair sit-to-stand
3
Kneeling 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
Hamstring walkout · 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
5
Dead-bug opposite arm and leg reach · 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
Alternating standing knee drive · 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: Stable chair against wall; Mat / floor; 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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
Unloaded shoulder-control drills do not provide the same progressive pulling load as rows. Do not treat this as a complete pulling-strength programme.
Advanced session: confirm the component skills before starting.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.