A1Wall![Wall forearm plank exercise illustration]()
Illustration coming soonWall forearm plank
Wall forearm plank
3 × 20–30 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
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HOME PROPS45 MIN12 EXERCISESLEVEL 2HOME
Upper Body Home
HW45-058 · Control · HW45-58
Alternate pushing and pulling/self-resistance with leg or trunk work so upper-body sets are not all performed back to back.
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
A2Bodyweight![Alternating lateral lunge exercise illustration]()
Illustration coming soonAlternating lateral lunge
Alternating lateral lunge
3 × 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
B1Towel![Standing self-resisted towel row exercise illustration]()
Illustration coming soonStanding self-resisted towel row
Standing self-resisted towel row
3 × 6–10 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture.
B2Bodyweight![Standing hip hinge exercise illustration]()
Illustration coming soonStanding hip hinge
Standing hip hinge
3 × 6–10 controlled reps
Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.
C1Chair + water bottles![Seated water-bottle curl exercise illustration]()
Illustration coming soonSeated water-bottle curl
Seated water-bottle curl
3 × 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.
C2Mat / floor![Bird dog exercise illustration]()
Illustration coming soonBird dog
Bird dog
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.
D1Wall![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.
D2Sliders or towels on suitable floor![Sliding hamstring curl exercise illustration]()
Illustration coming soonSliding hamstring curl
Sliding hamstring curl
3 × 6–10 controlled reps
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops.
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![Forearm plank exercise illustration]()
Illustration coming soonForearm plank
Forearm plank
3 × 20–30 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
F1Chair / counter![Supported clock taps exercise illustration]()
Illustration coming soonSupported clock taps
Supported clock taps
3 × 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
F2Stable low step![Step-up exercise illustration]()
Illustration coming soonStep-up
Step-up
3 × 6–10 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.
Coaching & session plan
HW45-058 · Upper Body Home01 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
Wall forearm plank · 20–30 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.
Easier: reduce range, resistance or work time.
A2
Alternating lateral lunge · 3–5 reps / side
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. 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
B1
Standing self-resisted towel row · 6–10 controlled reps
Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
B2
Standing hip hinge · 6–10 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
C1
Seated water-bottle curl · 6–10 controlled reps
Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. 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: reduce range, resistance or work time.
C2
Bird dog · 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
D1
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
D2
Sliding hamstring curl · 6–10 controlled reps
Use a clear, compatible sliding surface. Keep the hips controlled as the heels move; shorten the slide before the pelvis drops. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
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
Forearm plank · 20–30 s hold
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.
Easier: Dead-bug heel tap
F1
Supported clock taps · 6–10 controlled reps
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Supported semi-tandem stance
F2
Step-up · 6–10 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
Before you start
Equipment: Wall; Towel; Chair + water bottles; Mat / floor; Sliders or towels on suitable floor; Chair / counter; Stable low step
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.