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TRAINERSEYEBW45-073 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Low-Impact Conditioning · Range

BW45-073 · BW45 Session 073

Develop low-impact conditioning 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

A1Bodyweight
Illustration coming soonAlternating front toe taps

Alternating front toe taps

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.

Locomotion / conditioning
A2Stable low step
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.

Knee-dominant strength
B1Clear floor
Illustration coming soonStep-back burpee without jump

Step-back burpee without jump

3 × 6–10 controlled reps

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.

Whole-body coordination
B2Floor or mat
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.

Shoulder / scapular control
C1Mat and support if needed
Illustration coming soonFloor-to-stand through half-kneeling

Floor-to-stand through half-kneeling

3 × 3–5 reps / side

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost.

Whole-body coordination
C2Floor / mat
Illustration coming soonBridge march

Bridge march

3 × 3–5 reps / side

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

Posterior-chain control
D1Stable chair
Illustration coming soonSeated alternating heel dig

Seated alternating heel dig

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.

Locomotion / conditioning
D2Mat / floor
Illustration coming soonForearm plank

Forearm plank

3 × 20–30 s hold

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

Trunk control
E1Stable chair
Illustration coming soonSeated alternating march

Seated alternating march

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.

Locomotion / conditioning
E2Floor / mat
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.

Hip control
F1Wall for balance
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.

Ankle / calf capacity
F2Bodyweight
Illustration coming soonStanding cross-body march

Standing cross-body march

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.

Locomotion / conditioning

Coaching & session plan

BW45-073 · Low-Impact Conditioning · Range

01 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
Alternating front toe taps · 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.

A2
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

B1
Step-back burpee without jump · 6–10 controlled reps

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Quadruped hip rock-back

B2
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

C1
Floor-to-stand through half-kneeling · 3–5 reps / side

Keep short, deliberate steps and stable hand support. Reduce the distance before the trunk or shoulder position is lost. 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: Quadruped hip rock-back

C2
Bridge march · 3–5 reps / side

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 and up to 5 s to change sides; the cap includes both sides.

Easier: Glute bridge

D1
Seated alternating heel dig · 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.

D2
Forearm plank · 20–30 s hold

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

Easier: Dead-bug heel tap

E1
Seated alternating march · 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.

E2
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.

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
Standing cross-body march · 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; Clear floor; Floor or mat; Mat and support if needed; Floor / mat; Stable chair; Mat / floor; 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.

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