1Bodyweight![Bodyweight squat exercise illustration]()
Illustration coming soonBodyweight squat
Bodyweight squat
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Towel Strength & Control
HW12-025 · Variation 1 · HW25
Use self-generated towel tension for controlled upper-body work; never improvise a hanging or door anchor.
1Prepare2 min
→26 stations × 45 s2 rounds
→3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
2Towel![Seated self-anchored towel row hold exercise illustration]()
Illustration coming soonSeated self-anchored towel row hold
Seated self-anchored towel row hold
2 × 5–8 controlled reps
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor.
3Sliders or towels on suitable floor![Sliding hamstring curl exercise illustration]()
Illustration coming soonSliding hamstring curl
Sliding hamstring curl
2 × 5–8 controlled reps
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
4Water bottles![Light water-bottle scaption exercise illustration]()
Illustration coming soonLight water-bottle scaption
Light water-bottle scaption
2 × 5–8 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
5Water bottle![Water-bottle front-hold anti-rotation step exercise illustration]()
Illustration coming soonWater-bottle front-hold anti-rotation step
Water-bottle front-hold anti-rotation step
2 × 5–8 controlled reps
Hold the bottle close and step without unwanted trunk rotation. This is coordinated trunk control, not cable-style anti-rotation resistance.
6Bodyweight![Alternating standing knee drive exercise illustration]()
Illustration coming soonAlternating standing knee drive
Alternating standing knee drive
2 × 15–25 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
HW12-025 · Towel Strength & Control01 Prepare · 00:00–02:00
- Easy march or seated march · 60 sBegin slowly and check your space.
- Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 02:00–11:00
Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 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 · 11:00–12:00
- Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.
Exercise cues, sides & easier options
1
Bodyweight squat · 5–8 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
2
Seated self-anchored towel row hold · 5–8 controlled reps
Sit securely with the towel self-anchored against the feet as intended. Pull gently, keep breathing and do not improvise an external anchor. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
3
Sliding hamstring curl · 5–8 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
4
Light water-bottle scaption · 5–8 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
5
Water-bottle front-hold anti-rotation step · 5–8 controlled reps
Hold the bottle close and step without unwanted trunk rotation. This is coordinated trunk control, not cable-style anti-rotation resistance. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall forearm plank
6
Alternating standing knee drive · 15–25 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: Towel; Sliders or towels on suitable floor; Water bottles; Water bottle
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.
Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.