A1Bodyweight![Step-out jacks exercise illustration]()
Illustration coming soonStep-out jacks
Step-out jacks
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.
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MoProMOVEMENT INTELLIGENCE
BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Low-Impact Conditioning · Tempo
BW45-074 · BW45 Session 074
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
A2Clear route![Walking lunge exercise illustration]()
Illustration coming soonWalking lunge
Walking lunge
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Bodyweight![Alternating side toe taps exercise illustration]()
Illustration coming soonAlternating side toe taps
Alternating side 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.
B2Floor / mat![Full push-up exercise illustration]()
Illustration coming soonFull push-up
Full push-up
3 × 5–8 reps · 4 s / rep
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
C1Bodyweight![Low-impact boxer step exercise illustration]()
Illustration coming soonLow-impact boxer step
Low-impact boxer step
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.
C2Floor / mat![Prone alternating knee curl exercise illustration]()
Illustration coming soonProne alternating knee curl
Prone alternating knee curl
3 × 5–8 reps · 4 s / rep
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
D1Bodyweight![Alternating heel-dig steps exercise illustration]()
Illustration coming soonAlternating heel-dig steps
Alternating heel-dig steps
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.
D2Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
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.
E1Bodyweight![Side step with low arm sweep exercise illustration]()
Illustration coming soonSide step with low arm sweep
Side step with low arm sweep
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.
E2Floor / mat![Side-lying lower-leg lift exercise illustration]()
Illustration coming soonSide-lying lower-leg lift
Side-lying lower-leg lift
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.
F1Chair / wall![Supported single-leg calf raise exercise illustration]()
Illustration coming soonSupported single-leg calf raise
Supported single-leg 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![Easy straight-punch shadow boxing exercise illustration]()
Illustration coming soonEasy straight-punch shadow boxing
Easy straight-punch shadow boxing
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
BW45-074 · Low-Impact Conditioning · Tempo01 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-out jacks · 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
Walking lunge · 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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
B1
Alternating side 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.
B2
Full push-up · 5–8 reps · 4 s / rep
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
C1
Low-impact boxer step · 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.
C2
Prone alternating knee curl · 5–8 reps · 4 s / rep
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
D1
Alternating heel-dig steps · 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
Bird dog · 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
E1
Side step with low arm sweep · 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 lower-leg lift · 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
Supported single-leg 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
Easy straight-punch shadow boxing · 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: Clear route; Floor / mat; Mat / floor; Chair / wall
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.