A1Stable low step![Step-up exercise illustration]()
Illustration coming soonStep-up
Step-up
3 × 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Squat + Push Foundation · Balance
BW45-017 · BW45 Session 017
Develop squat + push foundation with controlled efforts and deliberate recovery rather than rushing between exercises.
1Prepare5 min
→26 pairs × 6 min3 rounds
→3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time
A2Floor or mat![High-plank scapular push-up exercise illustration]()
Illustration coming soonHigh-plank scapular push-up
High-plank scapular push-up
3 × 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
B1Floor / mat![Unsupported single-leg hip hinge exercise illustration]()
Illustration coming soonUnsupported single-leg hip hinge
Unsupported single-leg hip hinge
3 × 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
B2Fixed countertop![Fixed-countertop shoulder tap exercise illustration]()
Illustration coming soonFixed-countertop shoulder tap
Fixed-countertop shoulder tap
3 × 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target.
C1Bodyweight![Pause squat exercise illustration]()
Illustration coming soonPause squat
Pause squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
C2Floor / mat![Supine alternating march exercise illustration]()
Illustration coming soonSupine alternating march
Supine alternating march
3 × 3–5 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Stable support nearby![Supported standing knee curl exercise illustration]()
Illustration coming soonSupported standing knee curl
Supported standing knee curl
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D2Floor / mat![Side-lying hip abduction exercise illustration]()
Illustration coming soonSide-lying hip abduction
Side-lying hip abduction
3 × 3–5 reps / side
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides.
E1Stable support nearby![Supported standing hip abduction exercise illustration]()
Illustration coming soonSupported standing hip abduction
Supported standing hip abduction
3 × 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
E2Floor / mat![Full push-up exercise illustration]()
Illustration coming soonFull push-up
Full push-up
3 × 6–10 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
F1Wall for balance![Single-leg bent-knee calf raise exercise illustration]()
Illustration coming soonSingle-leg bent-knee calf raise
Single-leg bent-knee calf raise
3 × 3–5 reps / side
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
3 × 20–30 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
BW45-017 · Squat + Push Foundation · Balance01 Prepare · 00:00–05:00
- Easy march / walk · 60 sBegin slowly; check the route and breathing.
- Comfortable shoulder circles · 60 sUse small, unforced arm movements.
- Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
- Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
- First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 05:00–41:00
Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 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 · 41:00–45:00
- Ease the pace · 60 sEasy walk or march.
- Comfortable upper-body movement · 60 sRelax the shoulders and arms.
- Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
- Settle and record · 60 sLet breathing settle; note how the session felt.
Exercise cues, sides & easier options
A1
Step-up · 6–10 controlled reps
Use a low, fixed, non-slip step. Place the entire foot on it, stand with control, then lower quietly; keep support within reach. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
A2
High-plank scapular push-up · 20–30 s hold
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Breathe continuously and release before straining.
Easier: Standing W shoulder-blade control
B1
Unsupported single-leg hip hinge · 3–5 reps / side
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
B2
Fixed-countertop shoulder tap · 3–5 reps / side
Use a smooth, comfortable range and steady breathing. Stop before compensating to finish a target. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.
Easier: reduce range, resistance or work time.
C1
Pause squat · 6–10 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
C2
Supine alternating march · 3–5 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
D1
Supported standing knee curl · 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
D2
Side-lying hip abduction · 3–5 reps / side
Keep the pelvis steady rather than rolling to gain height. Use a small controlled range and equal exposure on both sides. 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: reduce range, resistance or work time.
E1
Supported standing hip abduction · 6–10 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
E2
Full push-up · 6–10 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
F1
Single-leg bent-knee calf raise · 3–5 reps / side
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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-supported calf raise
F2
March in place · 20–30 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 low step; Floor or mat; Floor / mat; Fixed countertop; Stable support nearby; Wall for balance
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.