Use self-generated towel tension for controlled upper-body work; never improvise a hanging or door anchor.
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow.
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture.
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
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.
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.
Use a low, fixed support for the rear foot. Load the front foot steadily and lower only as far as balance and knee/hip control allow. 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
Sit securely and create modest resistance between hands while drawing one elbow back. Do not attach the towel to a door or furniture. Breathe continuously and release before straining.
Easier: Self-resisted one-arm row
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
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. 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.
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 and up to 5 s to change sides; the cap includes both sides.
Easier: Dead-bug heel tap
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.
Equipment: Fixed low bench; Towel; Sliders or towels on suitable floor; Mat / 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.
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.