1Chair![Chair-touch squat exercise illustration]()
Illustration coming soonChair-touch squat
Chair-touch 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 1HOME
Towel Self-Resistance Mini
HW12-095
Use a chair squat target and modest hand-against-hand towel work; do not anchor to a door or fixture.
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-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.
3Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing hip hinge
2 × 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
4Towel![Towel hand-to-hand chest squeeze exercise illustration]()
Illustration coming soonTowel hand-to-hand chest squeeze
Towel hand-to-hand chest squeeze
2 × 15–20 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
5Towel![Towel self-resisted curl exercise illustration]()
Illustration coming soonTowel self-resisted curl
Towel self-resisted curl
2 × 5–8 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
6Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
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
HW12-095 · Towel Self-Resistance Mini01 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
Chair-touch 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-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
3
Standing hip hinge · 5–8 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall-target hip hinge
4
Towel hand-to-hand chest squeeze · 15–20 s hold
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Breathe continuously and release before straining.
Easier: Wall push-up
5
Towel self-resisted curl · 5–8 controlled reps
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.
6
March in place · 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: Chair; Towel
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.