A1Clear 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.
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME
Leg Strength Endurance · Flow
BW45-126 · BW45 Session 126
Develop leg strength endurance 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 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.
B1Floor or mat![Reverse tabletop hold exercise illustration]()
Illustration coming soonReverse tabletop hold
Reverse tabletop hold
3 × 20–30 s hold
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
B2Wall![Wall push-up exercise illustration]()
Illustration coming soonWall push-up
Wall push-up
3 × 6–10 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.
C1Bodyweight![Bodyweight squat exercise illustration]()
Illustration coming soonBodyweight squat
Bodyweight squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
C2Floor or mat![Forearm-to-high-plank transition exercise illustration]()
Illustration coming soonForearm-to-high-plank transition
Forearm-to-high-plank transition
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.
D1Stable low step![Step-up exercise illustration]()
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.
D2Floor or mat![Straight-leg side-plank hip lift exercise illustration]()
Illustration coming soonStraight-leg side-plank hip lift
Straight-leg side-plank hip lift
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.
E1Fixed low step![Feet-elevated glute bridge exercise illustration]()
Illustration coming soonFeet-elevated glute bridge
Feet-elevated glute bridge
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
E2Bodyweight![Heel-to-toe rock exercise illustration]()
Illustration coming soonHeel-to-toe rock
Heel-to-toe rock
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F1Wall![Wall-supported toe raise exercise illustration]()
Illustration coming soonWall-supported toe raise
Wall-supported toe raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![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.
Coaching & session plan
BW45-126 · Leg Strength Endurance · 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
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
A2
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.
B1
Reverse tabletop hold · 20–30 s hold
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Breathe continuously and release before straining.
Easier: Glute bridge
B2
Wall push-up · 6–10 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall shoulder-blade push-up
C1
Bodyweight 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
C2
Forearm-to-high-plank transition · 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
D1
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
D2
Straight-leg side-plank hip lift · 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
E1
Feet-elevated glute bridge · 6–10 controlled reps
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
E2
Heel-to-toe rock · 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: Chair-supported calf raise
F1
Wall-supported toe 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: Chair-supported calf raise
F2
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.
Before you start
Equipment: Clear route; Floor or mat; Wall; Stable low step; Fixed low step
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.