Use a secured chair and seated/support-based positions to organise the session and limit unnecessary setup changes.
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
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides.
Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic control.
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
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.
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.
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.
Advanced: use a firm chair secured against a wall. Stand with one leg only if a controlled lowering is already possible; do not drop onto the seat. 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
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
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
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
Advanced: first demonstrate a controlled two-leg curl. Use a short single-leg slide; stop with cramping or loss of pelvic 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: Glute bridge
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 unless a slower tempo is written. Stop when the target is reached.
Easier: Dead-bug heel tap
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
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
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. 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: Self-resisted one-arm row
Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Secure the bag contents and check every handle and seam; no swinging. Not a speed test. Recover for the remainder of the station.
Easier: reduce range, resistance or work time.
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. 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: Supported semi-tandem stance
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: Stable chair against wall; Chair + water bottles; Chair / counter; Chair + water bottle; Sliders or towels on suitable floor; Floor or mat; Chair; Water bottles; Backpack; Wall / chair 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.
Advanced exercise present: use only after the component movement has been demonstrated with control.
Advanced session: confirm the component skills before starting.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.