A1Floor or mat![Hand-release push-up exercise illustration]()
Illustration coming soonHand-release push-up
Hand-release 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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Push Strength + Lower Body · Precision
BW45-119 · BW45 Session 119
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![Alternating lateral lunge exercise illustration]()
Illustration coming soonAlternating lateral lunge
Alternating lateral lunge
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Floor 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.
B2Floor / 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.
C1Wall![Standing wall-supported chest rotation exercise illustration]()
Illustration coming soonStanding wall-supported chest rotation
Standing wall-supported chest rotation
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.
C2Stable low step![Lateral step-up exercise illustration]()
Illustration coming soonLateral step-up
Lateral step-up
3 × 5–8 reps · 4 s / rep
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower.
D1Floor or mat![Close-grip floor push-up exercise illustration]()
Illustration coming soonClose-grip floor push-up
Close-grip floor 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.
D2Floor or mat![Hollow-body tuck hold exercise illustration]()
Illustration coming soonHollow-body tuck hold
Hollow-body tuck hold
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.
E1Floor or mat![Straight-leg side plank exercise illustration]()
Illustration coming soonStraight-leg side plank
Straight-leg 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.
E2Stable support nearby![Supported small hip circle exercise illustration]()
Illustration coming soonSupported small hip circle
Supported small hip circle
3 × 5–8 reps · 4 s / rep
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F1Stable chair![Seated toe raise exercise illustration]()
Illustration coming soonSeated toe raise
Seated 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![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.
Coaching & session plan
BW45-119 · Push Strength + Lower Body · 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
Hand-release 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
A2
Alternating lateral 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
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
B2
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
C1
Standing wall-supported chest rotation · 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.
C2
Lateral step-up · 5–8 reps · 4 s / rep
Stand beside a low, fixed step. Place the whole leading foot on it, rise without pushing excessively from the trailing leg, then lower. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair sit-to-stand
D1
Close-grip floor 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
D2
Hollow-body tuck hold · 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
Straight-leg 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
E2
Supported small hip circle · 5–8 reps · 4 s / rep
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
F1
Seated 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
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.
Before you start
Equipment: Floor or mat; Floor / mat; Wall; Stable low step; Stable support nearby; Stable chair
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.