A1Chair![Chair sit-to-stand exercise illustration]()
Illustration coming soonChair sit-to-stand
Chair sit-to-stand
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS45 MIN12 EXERCISESLEVEL 1HOME
Chair Strength
HW45-033 · Foundation · HW45-33
Use a secured chair and seated/support-based positions to organise the session and limit unnecessary setup changes.
1Prepare5 min
→26 pairs × 6 min3 rounds
→3Recover4 min
45:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Alternate each pair (A1/A2 … F1/F2) for 3 rounds · one exercise starts every minute · up to 40 s work, rest for the unused time
A2Chair + water bottles![Seated water-bottle overhead press exercise illustration]()
Illustration coming soonSeated water-bottle overhead press
Seated water-bottle overhead press
3 × 6–10 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
B1Chair / counter![Supported single-leg hinge exercise illustration]()
Illustration coming soonSupported single-leg hinge
Supported single-leg hinge
3 × 3–5 reps / side
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
B2Chair![Seated W shoulder-blade control exercise illustration]()
Illustration coming soonSeated W shoulder-blade control
Seated W shoulder-blade control
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
C1Floor / mat![Heel-dig bridge exercise illustration]()
Illustration coming soonHeel-dig bridge
Heel-dig bridge
3 × 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.
C2Mat / floor![Bent-knee side plank exercise illustration]()
Illustration coming soonBent-knee side plank
Bent-knee side plank
3 × 12–15 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
D1Chair![Chair-supported mini squat exercise illustration]()
Illustration coming soonChair-supported mini squat
Chair-supported mini squat
3 × 6–10 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
D2Wall![Wall push-up exercise illustration]()
Illustration coming soonWall push-up
Wall push-up
3 × 6–10 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows.
E1Bodyweight![Standing W shoulder-blade control exercise illustration]()
Illustration coming soonStanding W shoulder-blade control
Standing W shoulder-blade control
3 × 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed.
E2Mat / floor![Dead-bug opposite arm and leg reach exercise illustration]()
Illustration coming soonDead-bug opposite arm and leg reach
Dead-bug opposite arm and leg reach
3 × 3–5 reps / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
F1Chair![Chair-supported calf raise exercise illustration]()
Illustration coming soonChair-supported calf raise
Chair-supported calf raise
3 × 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed.
F2Bodyweight![March in place exercise illustration]()
Illustration coming soonMarch in place
March in place
3 × 20–30 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
HW45-033 · Chair Strength01 Prepare · 00:00–05:00
- Easy march / walk · 60 sBegin slowly; check the route and breathing.
- Comfortable shoulder circles · 60 sUse small, unforced arm movements.
- Unloaded hinge rehearsal · 60 sMove the hips back with soft knees.
- Supported squat / step rehearsal · 60 sUse a comfortable depth or low step.
- First-pair rehearsal · 60 sRehearse easier versions of the first two stations; no loaded or maximal efforts.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 05:00–41:00
Six consecutive pairs, A1/A2 through F1/F2. Repeat each pair three times. Each minute holds up to 40 s work and at least 20 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 36 station exposures, not 36 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 · 41:00–45:00
- Ease the pace · 60 sEasy walk or march.
- Comfortable upper-body movement · 60 sRelax the shoulders and arms.
- Comfortable lower-body movement · 60 sChoose gentle ankle or hip movement, without forcing range.
- Settle and record · 60 sLet breathing settle; note how the session felt.
Exercise cues, sides & easier options
A1
Chair sit-to-stand · 6–10 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-supported mini squat
A2
Seated water-bottle overhead press · 6–10 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 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 push-up
B1
Supported single-leg hinge · 3–5 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
B2
Seated W shoulder-blade control · 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Standing W shoulder-blade control
C1
Heel-dig bridge · 6–10 controlled reps
Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
C2
Bent-knee side plank · 12–15 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: Dead-bug heel tap
D1
Chair-supported mini squat · 6–10 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
D2
Wall push-up · 6–10 controlled reps
Place hands on a fixed wall and step back to a manageable angle. Keep the body organised while bending and straightening the elbows. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall shoulder-blade push-up
E1
Standing W shoulder-blade control · 6–10 controlled reps
Move the shoulder blades smoothly without lifting the ribs. Keep the neck relaxed. Unloaded drills train control, not a loaded row. 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.
E2
Dead-bug opposite arm and leg reach · 3–5 reps / side
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
F1
Chair-supported calf raise · 6–10 controlled reps
Rise and lower slowly through the forefoot without rolling the ankle. Use secure fingertip support when needed. 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.
F2
March in place · 20–30 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; Chair + water bottles; Chair / counter; Floor / mat; Mat / floor; Wall
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.