A1Bodyweight![Alternating heel-raise march exercise illustration]()
Illustration coming soonAlternating heel-raise march
Alternating heel-raise 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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Low-Impact Conditioning · Precision
BW45-079 · BW45 Session 079
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
A2Stable low step![Forward step-down exercise illustration]()
Illustration coming soonForward step-down
Forward step-down
3 × 5–8 reps · 4 s / rep
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control.
B1Bodyweight![Side step-touch exercise illustration]()
Illustration coming soonSide step-touch
Side step-touch
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.
B2Mat / floor![Kneeling push-up exercise illustration]()
Illustration coming soonKneeling push-up
Kneeling 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![Alternating front toe taps exercise illustration]()
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.
C2Floor / mat![Quadruped hip extension exercise illustration]()
Illustration coming soonQuadruped hip extension
Quadruped hip extension
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![Forward-and-back V steps exercise illustration]()
Illustration coming soonForward-and-back V steps
Forward-and-back V 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.
D2Floor or mat![High plank exercise illustration]()
Illustration coming soonHigh plank
High 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.
E1Bodyweight![Low-impact skater step exercise illustration]()
Illustration coming soonLow-impact skater step
Low-impact skater 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.
E2Mat / floor![Bent-knee side plank exercise illustration]()
Illustration coming soonBent-knee side plank
Bent-knee side plank
3 × 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
F1Wall![Wall-supported toe raise exercise illustration]()
Illustration coming soonWall-supported toe raise
Wall-supported toe raise
3 × 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![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.
Coaching & session plan
BW45-079 · Low-Impact Conditioning · Precision01 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 heel-raise 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.
A2
Forward step-down · 5–8 reps · 4 s / rep
Stand on a low, fixed step and lower the free heel toward the floor. Keep the stance foot supported; choose a height you can control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
B1
Side step-touch · 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
Kneeling 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
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.
C2
Quadruped hip extension · 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
Forward-and-back V 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
High 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
Low-impact skater 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.
E2
Bent-knee side plank · 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.
Easier: Dead-bug heel tap
F1
Wall-supported toe raise · 5–8 reps · 4 s / rep
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported calf raise
F2
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.
Before you start
Equipment: Stable low step; Mat / floor; Floor / mat; Floor or mat; 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.