1Bodyweight![Side step-touch exercise illustration]()
Illustration coming soonSide step-touch
Side step-touch
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.
TRAINERSEYEMove with precision · live with confidence
MoProMOVEMENT INTELLIGENCE
HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Low-Impact Home Conditioning
HW12-068 · Variation 4 · HW68
Build steady, submaximal movement capacity without using intensity or speed as the only measure of progress.
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
2Chair![Chair-supported mini squat exercise illustration]()
Illustration coming soonChair-supported mini squat
Chair-supported mini squat
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
3Floor or mat![Pike push-up exercise illustration]()
Illustration coming soonPike push-up
Pike push-up
2 × 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
4Towel![Seated self-resisted towel row exercise illustration]()
Illustration coming soonSeated self-resisted towel row
Seated self-resisted towel row
2 × 5–8 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides.
5Wall![Wall side plank exercise illustration]()
Illustration coming soonWall side plank
Wall side plank
2 × 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Chair / wall nearby![Supported tandem stance exercise illustration]()
Illustration coming soonSupported tandem stance
Supported tandem stance
2 × 15–20 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Coaching & session plan
HW12-068 · Low-Impact Home Conditioning01 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
Side step-touch · 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.
2
Chair-supported mini 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
3
Pike push-up · 5–8 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
4
Seated self-resisted towel row · 5–8 controlled reps
Sit tall and use hand-against-hand towel tension for a slow row. Keep the shoulders down and use the same range on both sides. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
5
Wall side plank · 8–10 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: Wall forearm plank
6
Supported tandem stance · 15–20 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.
Easier: Supported semi-tandem stance
Before you start
Equipment: Chair; Floor or mat; Towel; Wall; Chair / wall nearby
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.