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TRAINERSEYEHW12-085 · 12 MIN
TRAINERSEYEMove with precision · live with confidence
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HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME

One-Step Home Circuit

HW12-085

Use one fixed step and a fixed support; load remains light enough to preserve stepping and trunk control.

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

1Stable low step
Illustration coming soonStep-up

Step-up

2 × 5–8 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.

Knee-dominant strength
2Fixed countertop
Illustration coming soonFixed-countertop push-up

Fixed-countertop push-up

2 × 5–8 controlled reps

Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit.

Pushing strength
3Chair + water bottle
Illustration coming soonOne-arm supported water-bottle row

One-arm supported water-bottle row

2 × 2–3 reps / side

Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides.

Pulling / self-resistance
4Chair / counter
Illustration coming soonSupported single-leg hinge

Supported single-leg hinge

2 × 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
5Water bottle
Illustration coming soonOne-sided water-bottle march

One-sided water-bottle march

2 × 2–3 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
6Bodyweight
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.

Locomotion / conditioning

Coaching & session plan

HW12-085 · One-Step Home Circuit

01 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
Step-up · 5–8 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

2
Fixed-countertop push-up · 5–8 controlled reps

Use only a fixed, load-bearing counter that cannot tip or slide. Lower the chest between the hands with the body moving as one unit. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

3
One-arm supported water-bottle row · 2–3 reps / side

Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides. Use capped, non-glass bottles; match loads when two bottles are used. 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: Self-resisted one-arm row

4
Supported single-leg hinge · 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. 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: Wall-target hip hinge

5
One-sided water-bottle march · 2–3 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use capped, non-glass bottles; match loads when two bottles are used. 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: Wall forearm plank

6
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.

Before you start

Equipment: Stable low step; Fixed countertop; Chair + water bottle; Chair / counter; 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.