A1Floor or mat![Close-grip floor push-up exercise illustration]()
Illustration coming soonClose-grip floor push-up
Close-grip floor 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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Push Strength + Lower Body · Flow
BW45-116 · BW45 Session 116
Develop push strength + lower body 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
A2Bodyweight![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.
B1Fixed countertop![Fixed-countertop push-up exercise illustration]()
Illustration coming soonFixed-countertop push-up
Fixed-countertop push-up
3 × 6–10 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit.
B2Bodyweight![Shallow hinge and forward reach exercise illustration]()
Illustration coming soonShallow hinge and forward reach
Shallow hinge and forward reach
3 × 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
C1Bodyweight![Standing shoulder-blade reach exercise illustration]()
Illustration coming soonStanding shoulder-blade reach
Standing shoulder-blade reach
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
C2Stable low step![Lateral step-down exercise illustration]()
Illustration coming soonLateral step-down
Lateral step-down
3 × 6–10 controlled reps
Lower the free heel beside a low, fixed step without dropping the pelvis. Keep support available and reduce step height if control is lost.
D1Floor or mat![Pike push-up exercise illustration]()
Illustration coming soonPike push-up
Pike 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.
D2Floor or mat![Seated tuck balance exercise illustration]()
Illustration coming soonSeated tuck balance
Seated tuck balance
3 × 6–10 controlled reps
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
E1Floor or mat![Side-plank reach-through exercise illustration]()
Illustration coming soonSide-plank reach-through
Side-plank reach-through
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.
E2Stable support nearby![Supported forward ankle rock exercise illustration]()
Illustration coming soonSupported forward ankle rock
Supported forward ankle rock
3 × 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase.
F1Chair![Chair-supported calf raise exercise illustration]()
Illustration coming soonChair-supported calf raise
Chair-supported calf raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Clear floor![Step-back burpee without jump exercise illustration]()
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.
Coaching & session plan
BW45-116 · Push Strength + Lower Body · Flow01 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
Close-grip floor 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
A2
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
B1
Fixed-countertop push-up · 6–10 controlled reps
Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
B2
Shallow hinge and forward reach · 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
C1
Standing shoulder-blade reach · 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
C2
Lateral step-down · 6–10 controlled reps
Lower the free heel beside a low, fixed step without dropping the pelvis. Keep support available and reduce step height if control is lost. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
D1
Pike 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
D2
Seated tuck balance · 6–10 controlled reps
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
E1
Side-plank reach-through · 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. 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: Dead-bug heel tap
E2
Supported forward ankle rock · 4–6 slow reps
Move slowly inside a comfortable range. Do not force the end position or hold the breath; ease out if symptoms increase. Comfortable range only; alternate sides or split the work window evenly.
Easier: reduce range, resistance or work time.
F1
Chair-supported calf raise · 6–10 controlled reps
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: reduce range, resistance or work time.
F2
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
Before you start
Equipment: Floor or mat; Fixed countertop; Stable low step; Stable support nearby; Chair; Clear floor
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.