Develop whole-body outdoor with controlled efforts and deliberate recovery rather than rushing between exercises.
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
Experienced users only: use a clear marked lane. Decelerate before turning, use a submaximal pace and walk during the remaining station.
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow.
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a short, flat, obstacle-free lane. Check the route first; take small steps with support or supervision where needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
Experienced users only: use a clear marked lane. Decelerate before turning, use a submaximal pace and walk during the remaining station. Stop early and use the remaining time for recovery.
Easier: Side step-touch
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow. 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
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge
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
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
Use a short, flat, obstacle-free lane. Check the route first; take small steps with support or supervision where needed. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Equipment: Flat marked lane; Fixed low bench; Floor / mat; Mat / floor; Floor or mat; Flat obstacle-free short lane
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.
Impact / running: previous tolerance and a suitable surface or route are required. Do not perform these stations when fatigued.
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.