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TRAINERSEYEBW45-160 · 45 MIN
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BODYWEIGHT45 MIN12 EXERCISESLEVEL 2HOME

Tempo Control · Integration

BW45-160 · BW45 Session 160

Develop tempo control 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

A1Clear route
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.

Knee-dominant strength
A2Floor or mat
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.

Pushing strength
B1Floor or mat
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.

Posterior-chain control
B2Floor / mat
Illustration coming soonQuadruped upper-back rotation

Quadruped upper-back 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.

Mobility / preparation
C1Bodyweight
Illustration coming soonAlternating reverse lunge

Alternating reverse lunge

3 × 3–5 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
C2Mat / floor
Illustration coming soonForearm plank

Forearm 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.

Trunk control
D1Sliders or towels on suitable floor
Illustration coming soonSliding hamstring curl

Sliding hamstring curl

3 × 6–10 controlled reps

Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.

Posterior-chain control
D2Floor or mat
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.

Trunk control
E1Stable support nearby
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.

Mobility / preparation
E2Mat / floor
Illustration coming soonKneeling push-up

Kneeling 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.

Pushing strength
F1Wall for balance
Illustration coming soonStanding bent-knee calf raise

Standing bent-knee calf raise

3 × 6–10 controlled reps

Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.

Ankle / calf capacity
F2Bodyweight
Illustration coming soonAlternating forward-and-back steps

Alternating forward-and-back 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.

Locomotion / conditioning

Coaching & session plan

BW45-160 · Tempo Control · Integration

01 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
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

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
Quadruped upper-back 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.

C1
Alternating reverse 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

C2
Forearm 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

D1
Sliding hamstring curl · 6–10 controlled reps

Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Glute bridge

D2
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

E1
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.

E2
Kneeling 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

F1
Standing bent-knee 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: Chair-supported calf raise

F2
Alternating forward-and-back 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; Floor / mat; Mat / floor; Sliders or towels on suitable floor; Stable support nearby; Wall for balance

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.